Row tech
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Partner Rowling to 2,000m
*For every meter off, perform 2x down-ups
“Tailpipe”
750/600m row
50 air squats
50 alternating dumbbell snatch
50 air squats
750/600m row*1 partner works while the other partner holds 2 kettlebells in the front rack**Standard for KB hold is handles touching, elbows below the kettlebells
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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