1 Minute Easy Row
Steadily ramp up intensity over the 3 rounds to a moderately challenging pace.
2 Walkouts –
2 Super Slow Wall Squats
: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.