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General Fitness 02.08.14


General Fitness 02.08.14

Prep Work
Team stretch



The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”


The “rest” is completed with two kettlebells in the rack* position (53/35). The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

for every offense.

Compare results to 10-19-13

Cool Down

Gen Warm up

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