FIT-2025-145

Warm Up:

• 5 min x row
  • 1 min x legs only
  • 1 min x hips only
  • 1 min x arms only
  • 2 min x full stroke
• 5 min x ski
  • 3 min x seated
  • 2 min x full stroke
• 3 x 10m each:
  • lunge + cossack
  • lunge + kick

Work:

• Rope Sled Row x 10m each (single arm pulls, not a leg press):
  • 45# lb sled
  • 90# total
  • 135# total
  • 180# total
  • 225# total
  • 270# total
  • 315# total
  • 360# total
  • 405# total
• Front Elevated Lunge x 1 each side (at 6"):
  • 2 x 20# KB
  • 2 x 25# KB
  • 2 x 30# KB
  • 2 x 40# KB
  • 2 x 45# KB
  • 2 x 50# KB