Friday Group Strength and Conditioning

FIve 2-minute rounds of:
-15-cal. Row
-Max strict weighted toes-to-bars
-Rest 2 minutes
Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.
Intermediate Option
Five 2-minute rounds of:
-12-cal. row
-Max strict toes-to-bars
-Rest 2 minutes
Beginner Option
Five 2-minute rounds of:
-10-cal. row
-Max strict hanging knee raises
-Rest 2 minutes
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