This is our big SPEEDY benchmark for this month... last tested 8/19. Check your previous time and see if you can beat it, even if just by a few seconds! As we push the speed here, it’s all about efficiency. YES it’s a good thing if you’re moving quickly, but not if you’ve shortened your strokes – prioritize long smooth pulls.
Feet at Post
Up to 12
5#
2 x 25# KBs
Knees at Post
12-20
5-8#
2 x 35# KBs
Hips at Post
20
10/12#
2 x 44# KBs
Shoulders at Post
24
12#+
2 x 53# KBs
http://www.farmgirlfit.com/shop/
