Tuesday
Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position
Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side
Then…
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 200 Meter Run
Boom Lite
Same as above.
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