WARMUP
AMRAP x 7 MINUTES
1min Row @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold
SKILL
3 SETS FOR QUALITY
150m Row*
:30 Double Under Practice
1:00 Deadbugs
-Rest :30 b/t Sets-
*Increasing pace of run each set.
(No Measure)
WORKOUT
“ROWING RANNIE”
FOR TIME
50-40-30-20-10*
• Double Unders
• Sit-ups**
*500m Row After Each Full Round
**GHD Optional
Score is time.
Share this page