MOBILITY & WARM UP
15′ Arounds trouble areas; Then:
1:30 Row (Light Pace) :30″ Moderate Pace
5 Spidermans, each leg
1′ Row (Light Pace), :30″ Moderate/Fast Pace
5 Walkouts
30″ Fast Pace
Rest 1′ Then:
3 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks
CONDITIONING
5 Rounds For Time
250 mt Row (pace 2000 mt Row)*
25 Ab-Mat Sit Ups
Time Cap 14 Minutes
*For Pace Use Reference guide of Concept2
https://www.concept2.com/…/…/training/Training_PaceChart.pdf
