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WEDNESDAY 1.3.2017

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Warm-up
EMOM for 5:
5 Pull Ups
10 Push Ups
15 Squats
CONNECTIVITY
Abs #4
0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench
STAMINA
Stamina Rowing
• 200m row at easy pace
• 100m sprint
• 400m row at easy pace
• 100m sprint
• 600m row at easy pace
• 100m sprint
• 800m row at easy pace
• 100m sprint
• 1000m row at easy pace
• 100m sprint
• 800m row at easy pace
• 100m sprint
• 600m row at easy pace
• 100m sprint
• 400m row at easy pace
• 100m sprint
• 200m row at easy pace
• 100m sprint

• Total: 5900m
Easy pace row HR at 80-85%