312.566.7201

Session 3, Week 3

Warm-Up: 25 jumping jacks, 20 air squats, 15 burpees, 10 long jumps, 5 pull ups

Part 1.

For Time- CAP 12
30 Kcal Row
30 Overhead plate lunge (45/25)
25 Kcal Row
25 Overhead plate lunge (45/25)
20 Kcal Row
20 Overhead plate lunge (45/25)
15 Kcal Row
15 Overhead plate lunge (45/25)
10 Kcal Row
10 Overhead plate lunge (45/25)

Notes: each number is total lunges between both legs (not number per side)

10:00 rest

Part 2. Rowing Intervals

4 x 500m row
1:1 Rest
(however long it takes you to row each 500 you rest that amount after)

*Note this workout is for endurance athletes only! The next time to join will be in session 4 which begins the week of January 27th 2014