11.16.2017 Rowing, Active Recovery and OPEN GYM

4 Sets of 400m Row sprints - rest 2:00 between efforts. These should be max efforts.

16:00 EMOM
1:00 x 16 Reverse Lunges 8/8
2:00 x :40 Plank from elbows / advanced top of ring push up hold.
3:00 x 5 SLOW & controlled goblet squats 2/1.5 ( this should take :30-:40 seconds to complete)
4:00 x 10 Box Jump Overs 24/20

OPEN GYM ALL DAY TOO!

Steve Musha