THURSDAY 1/31/19




ROW 100m

5 ring rows

10 spiderman push up

10air squat

5 pull ups

10 push up

10 Lunges

:20 each leg COUCH STRETCH



On a rower set to count up from 0 meters: Row 100 meters

*Penalty for every 1 meter over/under 100m, perform 1 burpee.
*”Rowl” 10 frames EACH

alternate in groups of 2 or 3


4 Rounds
2  L-Arm Kettlebell switch swings right into

2 R-Arm Kettlebell swings
4 Double DB clean to front rack reverse lunge

1 Min plank hold





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