03/18/2023 Saturday’s Workout
by Ana Liston
WARMUP
EMOM x 6 MINUTES
MIN 1 – :40 Arm + Body Rowing
MIN 2 – :40 Heels Down Rowing*
MIN 3 – :40 Heel Up Rowing*
MIN 4 – :40 Rowing (SPM 22-24)
MIN 5 – :40 Rowing (SPM 25-27)
MIN 6 – :40 Rowing (SPM 26-30)
WORKOUT
FOR TIME
1250/1000m Row
25 Box Jumps (24/20)
35 Sit-Ups
1000/800m Row
25 Box Jumps
35 Sit-Ups
750/600m Row
25 Box Jumps
35 Sit-Ups
500/400m Row
25 Box Jumps
35 Sit-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
1000m Row
100 Box Jumps (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
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