Monday 11-4-19

Warm up


Minute 1:

1 Minute Easy Row

Steadily ramp up intensity over the 3 rounds to a moderately challenging pace.

Minute 2:

2 Walkouts –

2 Super Slow Wall Squats

3 Rounds:

:15s Jump Rope (singles or doubles)

:30s DB windmill

:15s Alternating DB Strict Press (both bells in front rack, light loads, alternating arms presses)

:30s Russian Baby Makers –




70/50 Calorie Row

Max Wallballs (20/14)

Rest 5 Minutes


50 Wallballs (20/14)

Max Calorie Row

Kilos for Medball – 9/6

Two scores – total wallballs from the first part, and total calorie row from the second.

• Two intervals dialing intensity in to these two movements – rowing and wallballs.

• Aim is to clear the row in the area of 4:00. If we reach the 4:00 mark in the first part and are still rowing, let’s time cap ourselves there and transition to the wallball.

• Get outside the comfort zone with big sets here on both parts on the wallball.

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