Yay Mondays! Another week closer to Christmas (or which ever winter celebration you roll with, I’m just stoked for all of them) or the Holidays or whatever the kids say these days.

Schedule!: Did this work well last week?  Everyone feel good with it?

Monday and Wednesday: 6, 11, 5:30

Tuesday and Thursday: 7, 11, 4:30

Friday: 6:30 and 11:00

Saturday and Sunday: 9am

 

Monday: 6am, 11am, 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout: #5 For December 7th, the Day that will live in Infamy.

3,000m Row for Time

 

Home Version: This should be super nasty!

One Round for Max Reps of:

4 Minutes KB/DB Swings

4 Minutes of Sumo Deadlift High Pulls

4 Minutes of Air Squats

 

Warm-up: For the Rowing Version, do row a bit to warm-up, stretch the hamstrings and glutes, (pigeon and bands work great), do some standing banded good mornings, get your pacing right (your best 2k + 5 seconds/500m) and smash it!

For the Home Version: Do LIGHT swings to warm-up, then do the same stretches and GMs as above, then find the right light weights to use, grab some air squats to make it right, then smash it!  It should be 100’s of reps by the end, and be about as nasty as it sounds 🙂

 

No extra rowing today 🙂 Do the 3k!