Thursday is the day most people take off

BUT NOT YOU!!

No zoom 🙂

Here’s the workout:

3 Rounds for Time of:

20 Hollow Body Pull-Overs

30 Russian Swings with something (KB, DB, Weight Plate, Backpack, ToolBox, Rock etc.) 🙂

Run in place for 3 minutes (HARD)

 

I’m not going to post a video running in place!

 

Warm-up:

Spend time getting your calves warmed up, do some banded hamstring stretches to get ready for KB work, and then some (more) hollow rocking to get acquainted with the position for the hollow body pull-over 🙂 Some lighter swings are always smart, and maybe some jumping jacks too to ensure good calves.  Then rock it!

 

Rowing:

Once 🙂

100m

Rest :30

200m

Rest :45

300m

Rest 1:00

400m

Rest 1:15

500m

Full Rest

Try to row each interval at your 500m pace +:01 per each.  So, the 100m is on pace, the 200, is pace +:01, the 300m is pace +:02, 400 – :03, and 500 +:04.  Think positive 🙂