February 10, 2023 – Fitness

FITNESS

Warm-Up.

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Kip Swing on Rings or Pull-Up Bar x 10 reps
Kang Squat with MedBall x 10 reps
Wall Ball Shot x 5 reps

Then…

A.

For time, partitioned any way:
50 Strict Pull-Ups
100/80 Calories of Rowing
100 Wall Ball Shots

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