Check the white board near the rowers for your ab challenge work!
Fitness
A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 4-6 reps
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Five sets for time of:
15 Wall Ball Shots
15 Calorie Row
Performance
A.
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
Five sets for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders