Well, the first Row’d Royalty workout has been released and for those of you who signed up, here it is:
-2000m Row for time….but, The first 1000m Row is timed and is a score and the time for the total 2000m Row is a score as well.
There is a certain way they want you to set up the screen, so make sure to ask your coach on how to set up the rower to make sure it’s done right. You’ll also need to take a picture of the screen so make sure you have your phone with you. You have until Monday at 7pm to turn in your scores, so either Friday, Saturday or early Monday you should get this row in!
Today we have some fun no doubt….so, here we go
Swink Intro -Foam Roller review -Importance of Squat stance
Skill: -Air Squat -Ring Rows
“1/2 Cindy” 10:00 AMRAP -5 Pullups -10 Pushups -15 Air Squats
Swink Sweat Skill: -DoubleUnders
3:00 AMRAP -Double Unders Rest 2:00 15:00 AMRAP* -10 DB Cleans -10 DB Squats -10 DB Press *EMOTM 10 high knees Rest 2:00 3:00 AMRAP -Double Unders
Swink Fundamentals -Shoulder Strength
Strength: -3×7-10 Negative Pullups -3×5-8 Negative HSPU
Skill: -Double Unders
5 Rounds of: -20-30 Double Unders -15/Arm DB Swings -7 Burpees
Swink Performance -Shoulder Strength
Strength: -3×Max Unbroken Strict Pullups -3×Max Unbroken Strict HSPU
15:00 AMRAP -9 Toes 2 Bar -5 HSPU -1 Deadlift (225/185)
These are gonna be fun!…..