Tuesday, June 30th, 2015

 4th of July will be normal group classes and bring a friend and family day!

Prehab:

Posterior chain flossing, 1 minute each
Leg swings, 10 each direction
Theraband routine, 15 each
Lat activations, 10 each variation
Groiners, :30 seconds each

Warm-up:

“Rowling”
3 attempts to row exactly 100 meters (1 Burpee penalty for each meter under or over)

Strength

Rowing Technique

Notes: Spend 10-12 minutes working on proper rowing technique including posture, the importance of using legs vs arms in the drive. Proper posture in the finish position and making sure you don’t go hips first on the recovery.

Conditioning

5 Rounds:
500m Row
25 Sit Ups
10 Pull Ups
-25 Min Time Cap-

Notes: RX+ must perform Chest to Bar Pull Ups.

Cool down:

2 Rounds:
Theraband Circles, 10 each direction
Cobra stretch, :30 seconds
Couch stretch, :30 seconds each
Straddle stretch, 1 minute
Active hang, :30 seconds