30
Jul
Friday July 31st

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-up:
Row 3 min (40 easy/20 hard, 30/30, 20/40).
Mobility:
Figure 4 – 1 min per leg, Lat Stretch – 1 min per side.
Warm-up 2:
3 rounds – 10 Banded Bent over Rows, 10 Band Walks (each way), 10 Band Pull Aparts.
Part 1:
Tabata Flutter Kicks, Tabata Reverse Crunches. Rest 1 min btw
Part 2:
Row 5K *30 min cap
Scale:
Row => 4k or 3.5K
Cooldown:
Roll Glutes with softball or foam roller
Notes:
Scale part 1 to allow your self to work for full 20 seconds each time, Part 2 is a benchmark Row, know your previous time if you have done it before.