Foundational #57

Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (4 circuits)

Rowers should sprint at RPE 10. Maintain an aggressive tempo for the remaining 60 seconds

• Zone 11s

  • Pushups

  • Low Side Plank Hip Raise

• Zone 21s

  Sprint, Rest, Repeat *Use competition weight*

  • Underhand Sled Push

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Nghỉ 10s

• Zone 31s

  • Row Sprint30s

  • RowErg1 phút

    Thay bằng: SkiErg

• Zone 41s

  Pirate ships until failure then goblet squats for remainder

  • KB Pirate Ship Swing

  • KB Goblet Squats

• Zone 51s

  Skier swings then weighted burpees for remaining time

  • DB Skier Swing

  • DB Weighted Burpee