Here's a role model for rowing (and in many other things!) Big smiles = BIG PULLS! Thanks for the push Coach Liz!

Here's a role model for rowing (and in many other things!)
Big smiles = BIG PULLS! Thanks for the push Coach Liz!

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 10: 
Even:1-2 wall walks, 
Odd: 10 L-sit knee extensions

3. “Upside Down and Inside Out”👩‍🎤
For time:
30 Double unders
21 GHD Sit-ups
12 Handstand Push-ups

30 Double unders
18 GHD Sit-ups
10 Handstand Push-ups

30 Double unders
15 GHD Sit-ups
8 Handstand Push-ups

30 Double unders
12 GHD Sit-ups
6 Handstand Push-ups

30 Double unders
9 GHD Sit-ups
4 Handstand Push-ups

30 Double unders
6 GHD Sit-ups
2 Handstand Push-ups

LIII:as Rx’d
LII:Sub Weighted Sit-ups and Pike Press on Box, Down Dog Press or DB Press as appropriate. Practice Double Unders for 1:00 each round if still developing.
LI: 4 rounds for time:
1:00 Double Under Practice
12 Butterfly Sit-ups
10 DB Press


Have fun!

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