Saturday.September 3.2016

Dynamic Warm Up for the whole class (5-10 mins) 

Group 1.

5 x 1000m Row- 1 min rest between each (25-30 Mins) Rowing 1000m at same pace as 5k PR time

Group 2.

AMRAP x 15 MINS 

 

3 Hang Power Snatch (135/85)

+ 2 Rounds 

3 Pull Ups 

6 Push Ups 

9 Box Jumps (24/20) 

 

*bigger classes, split into two groups while the one group is rowing the other can prep for the workout and complete and then switch.