Workout 10/06/21


“Active Recovery/Open Gym”

“5k Row”
5000m Row
*This is a bench mark workout, the goal is to stay at a consistent pace throughout the row. Towards the last 500-1000 meters begin to pick up pace. Goal 20-25’ no longer then 30’.

Core: 3 Rounds
20” Hollow Hold
20 V-ups
20 Hollow Rocks
20” Hollow Hold
Rest 1’

Skill: Kipping Pull-ups
3×10” Grip + Hollow Body Hold
3×10” Grip + Superman Hold
3×5 Shoulders up and Away
3×3 Hip Pop Hands off Bar Kip

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