Just another day last week where we had all 14 rowers in use! Love the CFG Family!

 

Strength

Four rounds

Bench Press (3-5 reps @ 20X1)

Rest 30 seconds

Kettlebell Swing (Heavy Swings 15-20 reps)

Pick a weight that will be challenging, but where form can stay together. Remember, tight core, drive through your heels, big hip drive!

Rest 2 minutes

 

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead (45/25lbs)

100 Meter Run

10 Ring Dips

100 Meter Run

Dumbbell Snatch is the preferred method of ground-to-overhead.

Select alternating arms or 5-5 for the rep breakdown.