Wednesday PVF/PVX: Gently down the stream

Back Squats to Box/Bench

10 Sets:

Set 1-5 4 Back Squats to Box

Set 6-10 2 Back Squats to Box

* Build weight

* Rest 1 Minute Between Sets

Workout

"Gently Down The Stream" 

For Time: 

1,000/900 Meter Row 

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4 Rounds: 

20 AbMat Sit-ups 

10 Dumbbell Front Rack Reverse Lunges 

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750/675 Meter Row 

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3 Rounds: 

20 AbMat Sit-ups 

10 Dumbbell Front Rack Reverse Lunges 

‍

500/450 Meter Row 

‍

2 Rounds: 

20 AbMat Sit-ups 

10 Dumbbell Front Rack Reverse Lunges 

‍

250/225 Meter Row 

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1 Round: 

20 AbMat Sit-ups 

10 Dumbbell Front Rack Reverse Lunges 

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Dumbbells: (50/35)'s

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Time Cap: 28 Minutes

Modifications

Row

Reduce Distances

Time Caps:

5:00/4:00/3:00/2:00 Time Caps

Ski:800/600/400/200M, 720/540/360/180M

Bike :2000/1500/1000/500M, 1800/1350/900/450M

Run :800/600/400/200M

After Party

Bent Over Row

KB Horn Curls

3 Sets of 12

Rest 1-2 Minutes Between Sets

(Open-Games Programing)

For Time: 

1,000/900 Meter Row 

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4 Rounds: 

10 V-Ups

10 Double Dumbbell Front Rack Walking Lunge Steps

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750/675 Meter Row 

‍

3 Rounds: 

10 V-ups

10 Double Dumbbell Front Rack Walking Lunge Steps

‍

500/450 Meter Row 

‍

2 Rounds: 

10 V-ups

10 Double Dumbbell Front Rack Walking Lunge Steps

‍

250/225 Meter Row 

‍

1 Round: 

10 V-ups

10 Double Dumbbell Front Rack Walking Lunge Steps