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Thurs 9 -10-15

Posted on Sep 9, 15

Warm Up:

3 rounds

10 rower pulls (no arm bend)

10 rower pulls (no leg bend)

10 regular rower pulls

8 air squats

30 sec samson stretch to each side


Pre Game:

250 m row as fast as possible with no straps on feet



4 rounds against a 3min clock of:

500m row

max burpees over the rower in remaining time

–rest 3 minutes between rounds

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.