Monday 3/7/2022

Warm-Up.

Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set

Then…

A.
Every 2 minutes, for 6 minutes:

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row

Andrew Malek-Zadeh