Complete as many rounds as possible in 20 minutes of:
250-meter row
45 seconds of plank hold
250-meter row
45 seconds of plank hold
7 full rounds + 250m row
This workout may seem simple but is devastatingly effective. You have a foundational move and core stability. The row and plank will actually interfere with each other - do not allow for sloppy body position on the rows. Commit to the full 20 minutes for maximum intensity. Scaled the plank to 45 seconds to remain unbroken. Aim to complete the row in 1:00-1:05 consistently. Focus on controlled and shallow breathing.
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