- 100 cals on the rower
- 50 burpee squat dead lifts
- 50 bent-over rows
- 50 suitcase dead lifts
Rx for male is 2 x 16kg and rower on max resistance
Rx for female is 2 x 12kg and rower on medium
If you’re doing swings instead of rowing
Rx for male is 1 x 24kg
Rx for female is 1 x 20kg
Form and technique first! Come out of the bent-over position (hip flexion) before your glutes give up and your back starts to round, straight back at all times!
- Hips low on all those squats and shoulders high.
- Bring the weight dead to the ground each time.
Have fun, and post your results on our YouTube, Facebook, Instagram, or below.