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  • gamefaceent212

"Warriors Row"




Warm up

3 rounds

10 m side lunges

10 m toe walks

10 m duck walks


3 rounds

4 inch worms

12 bird dogs

12 belly blasters


3 rounds

250 m row (moderate pace)

12 DB shoulder press (light)

12 wall calf raises


Workout

10:00 row (max distance/save distance or send to trainer)


5 rounds

10 Handstand Push ups

30 Double Unders (60 singles/ or 15 wall calf raises at a moderate pace)

10 v-ups

:60 active rest while doing 3 straddle stretches (rotate 1-3 s between stretches)












5:00 underhand row (max distance)


5 rounds (superset/minimal rest)

12 tricep push downs

12 bicep curls






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