Farmgirlfit

The Grind

Jan 29th Monday

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1000m ROW FOR TIME! One of our benchmarks! This is still a “sprint” mentality, but NOT an all-out sprint continuously. Push the pace, but stay efficient knowing that you’re in it for about 4-5 minutes. The last 150m is where you will go ALL OUT, everything you have left! Cheer for your friends as you wait!

For Time

Level 1
1000m Row

3 Rounds with a Mini-Band

Level 1
8 Clamshells (Per side)8 Banded Deadbugs (Per side)8 Plank Kickbacks (Per side)

Up to 5 Rounds for Quality

Level 1
5 Side Plank Knee to Elbows (Per side)10 Windmills (Total)15 KB Floating RDL20 Bench Hops (Total)

Up to 8#

Up to 15#

10#

25-35#

15#

44#

20/25#

53#