March 19, 2015

A) 2 minute row 

10 minutes of mobility of your choice 

WEIGHTED Glute bridge x 10/leg (barbell or kettlebell)

1 minute plank hold 

30 sec/ Side plank hold 

1 minute plank hold 


B) Take 10 minutes to work on rowing technique and pacing

Then…

Take 10 minutes to work on Ring dips and Kipping.


C) For times:

3 x 400 m Run

Rest 2 minutes between rounds.

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