Lockdown Workout 23

Here are details and video from our May 29 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 Franklins. Resistance #4-6.

• Minute 1 - 15 seconds riprow low, 45 seconds turn left
• Minute 2 - 15 seconds riprow high, 45 seconds turn right
• Minute 3 - 15 seconds riprow low, 45 seconds turn left
• Minute 4 - 15 seconds fours, 45 seconds turn right

5 rounds of this

Strength

• Resistance #12
• 3 sets of 10, fours

Speed

• Resistance #1
• 25 reps pull-push FAST
• On 30-second intervals
• 10 rounds