Warm up in 2 Partz:
Part One
Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill
Part Two
3 Lunge Twists R
3 Lunge Twists L
Resistance Band Posture Complex
Main Workout- Complete 5 Minutes of one part, rest 1 minute, then switch to the next part. Repeat one more time.
Option 1 > 3 Months:
Part One-
5 Minute Row AFAP(As Far As Safely Possible)
Part Two- Complete rounds for 5 minutes
10 Hollow Rock/Single Arm Landmine Press R Arm 25/45
10 Hollow Rock/Single Arm Landmine Press R Arm 25/45
10 BB Wide Grip Bent Row 45/65
10 BB Bent Row (Regular Grip) 45/65
Option 2 < 3 Months:
Part One-
4 Minute Row AFAP(As Far As Safely Possible)
Part Two- Complete rounds for 4 minutes
10 Hollow Rock/Single Arm Landmine Press R Arm 25/45
10 Hollow Rock/Single Arm Landmine Press R Arm 25/45
10 BB Wide Grip Bent Row 45/65
10 BB Bent Row (Regular Grip) 45/65
Option 3 < 1 Month:
Part One-
2-3 Minute Row AFAP(As Far As Safely Possible)
Part Two- Complete rounds for 2-3 minutes
5 Hollow Rock/Single Arm Landmine Press R Arm 15/25
5 Hollow Rock/Single Arm Landmine Press R Arm 15/25
5 BB Wide Grip Bent Row 25/45
5 BB Bent Row (Regular Grip) 25/45
Cool Down:
Lower Back and Piriformis Stretches
3-5 Yoga Worms
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