A. Alternating EMOM 20 (4 Sets Each):
– Ring Row x 8 @ 2111
– Left Leg DB Box Step-Up x 6-8 @ 3111
– L Seated DB Press x 8 @ 2011
– Right Leg DB Box Step-Up x 6-8 @ 3111
– Tempo Push-Up x 10 @ 1111
B. Alternating EMOM 9 (3 Sets Each):
– 30s Toes to Bar
– 30s Row for Calories
– 30s Ring Dips
C. 3 Sets:
– Reverse Snow Angels x 20
– Hollow Hold/Rock x 60s
* Rest 30s b/w Exercises & Sets
Relevant:
– The Basics of Rowing: Breaking Down the Stroke – Complete Human Performance
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