Lockdown workout 3

Here are details (and video) from our April 10 live RipRow workout.

Working time: 35 minutes
Total time: ~45 minutes

Warmup

Resistance #1 easy effort

• 3 minutes shredlift
• 1 minute pull-push
• 1 minute riprow

Endurance

“Macky Franklin” intervals 

Resistance #1-6

• 10 minutes riprow or shredlift at moderate (threshold) effort
• Sprint hard for 10 seconds at beginning of each minute
• Rest a few minutes
• Repeat another 10 minutes

Fun!

Strength

Resistance #4-12 full effort

• 10 reps riprow low left arm
• Rest
• 10 reps riprow low right arm
• Rest
• 10 reps riprow left arm 
• Rest
• 10 reps riprow right arm
• Rest
• 10 reps riprow low

Speed

Resistance #1

• 10-50 reps as fast as you can
• On one-minute intervals
• 5 rounds

Whew! That was a good one.