RWC & Row

Warm-up:

200 m Run/Row

1:00 Plank

30 Glute Bridges

Down Dog to Runner's Lunge & Twist

Arm Circles

Chest/Shoulder/Neck Mobility


Complete the following for perfection. 20 Minute Cutoff:

Option 1 > 3 Months:

4 Rounds of-

400 m Row

10 Burpee Complex

20 Resistance Band Reverse Wood Choppers R

20 Resistance Band Reverse Wood Choppers L


Option 2 < 3 Months:

3 Rounds of-

400 m Row

10 Burpee Complex

20 Resistance Band Reverse Wood Choppers R

20 Resistance Band Reverse Wood Choppers L


Option 3 < 1 Month:

3 Rounds of-

200 m Row

5 Burpee Complex

10 Resistance Band Reverse Wood Choppers R

10 Resistance Band Reverse Wood Choppers L


After the 20 minute workout, complete 3 sets of 5 reps for each arm, of DB Bent Rows. Use a Bench for better isolation and to protect your back.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts and weights used for Bent Rows to comments




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