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Coach Liz brings the heat! Become faster and stronger this winter with the Rowing Program!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 🎯“Dart”🎯
Three rounds for time of:
• 25 Toes to Bar
• 25 Kettlebell Swings 70/53#
• 3 Rope Climbs
• 25 Burpee Box Jump Overs 24/20"
• 25 Overhead Reverse Lunges 45/35#

27 minute cut-off

LIII: as Rx'd
LII: 53/35# KBS, Sub straight leg raise or toes to ceiling, scale box height, rope climbs and overhead reverse lunges as needed.
LI: 3 rounds of: 14 Toes to Ceiling, 14 kettlebell swings, 2 plank climbs, 14 burpees, 14 box jumps, 14 reverse lunges

Have fun!

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