Saturday
Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Squat Therapy x 10 Reps @ 3111 tempo
Followed by…
Two Sets:
Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Reverse Snow Angels x 30-60 seconds
Rest 30-60 seconds
Then…
In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
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