Lockdown workout 15

Here are details and video from our May 8 free live RIpRow workout. 

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

• Macky Franklin intervals
• 10 seconds hard, 50 seconds medium-hard, 4 minutes
• Round 1 - fours, cornering
• Round 2 - riprow low, shredlift
• Round 3 - riprow high, one leg one arm
• Round 4 - riprow low, shredlift
• Round 5 - fours, cornering

Strength

• High resistance, standing at front of machine
• 3 sets of 10, fours

Speed

• 25 reps pull-push FAST
• On one-minute intervals
• 5 rounds