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




82 views4 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg