Monday, August 15th, 2022

3 rounds

30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds heel to toe walk
30 seconds cat cow
30 seconds arm circles
30 seconds ring rows
Pendlay row demo
pendlay row warm-up/practice/form checks x 3-5 minutes

Every 2 minute on the minute x 4 rounds

Pendlay Row x 10 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

Complete as many intervals as possible in the remainder of class

800m run
rest 2 minutes
1000m row
rest 2 minutes
400m run x 2
rest 1.5 minutes
500m row x 2
rest 1.5 minutes
200m run x 4
rest 1 minute
250m row x 4
rest 1 minute