"The beginning is the most important part of the work." Plato

"The beginning is the most important part of the work." Plato

 

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

1. Warm-up: As a group, Review the elements of the Pre-Class Dynamic Warm-up. 
(10 min)

2. Technique Review:
Rowing on the C2 Erg

3. 🛶“Gripper”🛶
For time:
60 Calorie Row
50m 1-Arm Farmers Carry per side
40 Kettlebell Swings
50 Calorie Row
40m 1-Arm Farmers Carry/side
30 Kettlebell Swings
40 Calorie Row
30m 1-Arm Farmers Carry/side
20 Kettlebell Swings
30 Calorie Row
20m 1-Arm Farmers Carry/side
10 Kettlebell Swings
20 Calorie Row
10m 1-Arm Farmers Carry/side
5 Kettlebell Swings

(30 minute cut-off)

LIII:70/53 kettlebell
LII:53/35 kettlebell, russian kettlebell swings.
LI: 3-4 Rounds for time:
25 Calorie Row
20m 1-Arm Farmers Carry/side
15 Kettlebell Swings
Rest 1 minute

Have fun!

Comment