4/30/2021 - Full Body

April 30: Focus: Full Body


Warmup: 7 min row

1 min row @ spm 20, comfortable effort

1 min row @ spm 22, harder effort

1 min row @ spm 24, comfortable effort

1 min row @ spm 24, harder effort

2 min steady self paddle row but maintaining same spm entire 2 min


90 sec instructor demo


10/10/5/5

(reps of 5 should be 10-15lbs heavier than reps of 10)

(timecap: 16 min)

DB flat bench press

DB hip hinge high row

DB tricep skull crusher with rotation

DB Double crunch

*when finished row for distance*


90 sec recovery & instructor demo


3 Rounds: (timecap: 22 min)

6 each DB s/a full thruster

6 each DB s/a half get up

12 DB alternating hammer curl (6 each arm)

12 DB front loaded reverse lunge (6 each leg)

100m row

*if finished row for distance*


90 sec recovery & instructor demo


5 min instructor core blast


5 min cool down/stretch