- Light Jog
- Joint Mobility
- Accumulate 50 DU's
- 2 Round Standard Warm-Up
Conditioning (Part 1)-
- Row 2000m For Time
Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time. When a rower opens up, stop where you are and go row and then pick back up where you were -
Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)
Notice that the box jumps are 1 step higher than usual. If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...
- Row 2000m For Time
Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time. When a rower opens up, stop where you are and go row and then pick back up where you were -
Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)
Notice that the box jumps are 1 step higher than usual. If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...
Post detailed workout results to comments.
Margie 30 situps,30 db bench press 15#,30 box step ups 20inch box,30 squats could not do pistols
ReplyDeleterow 2000m 10:00
Toya 30 situps, 30 db bench press 15#, 30 box jumps 12 inch, 30 squats could not do pistols
2000m roll 10:17 SHE DID REALLY WELL
2k Row - 7:01
ReplyDelete30" box, 35# DB's, mixed sit-ups and t2b, assisted pistols with uprights
2k Row-10:34
ReplyDelete24"box, 10#DB's, sit-ups, assisted pistols with uprights
2k row - 8:29
ReplyDelete24" box, 25# db, situps, assisted pistols with uprights
2k row - 9:12
ReplyDelete24 box jumps, DBPP #25, situps, assisted pistols with uprights
2000 m row 8:12
ReplyDeleteworkout 15 # db bench press
24" box jumps
substituted on t2b