Lockdown workout 13

Here are details and video from our May 4 live RipRow workout. 

Don't worry: The video gets right side up.

Warmup

Resistance #1

• 1 minute shredlift two hands
• 1 minute pull-push left hand
• 1 minute pull-push right hand
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute left leg left arm
• 1 minute right leg right arm
• 1 minute left leg right arm
• 1 minute right leg left arm

Endurance

Tabata pyramid, fours pattern

• 20 seconds hard, 10 seconds off, 4 minutes, #4
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, #8
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, #12
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, #8
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, #4
• Rest

Strength

• Heavy resistance
• 3 sets of 10, corner each way

Speed

• Resistance #1
• 25 reps pull-push AS FAST AS YOU CAN
• On one-minute intervals
• 5 rounds