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Flex Friday

Flex Friday
1
Sep

09-02-16 Flex Friday

In teams of three, complete the following:

Buy In-

1500 meter row, while one person is rowing, one of the other two team mates must be held, carried or supported by the third team mate and they may not touch the ground unless switching roles. Every one must row at least once per 1500 meters.

Then in a continuous circuit with each person working at the same time….3 rounds of:

P1- 10 Barbell Curls

P2- 10 DB Strict Press

P3- 10 Close Grip Push Up

Rotate to the next movement as your partner finishes. Each person will have completed each movement 3 times.

Rest 2 minutes

Then in a continuous circuit with each person working at the same time…3 rounds of:

P1- 12 Bent Over Barbell Row

P2- 12 Lying DB Tricep Ext.

P3- 12 Abmat Sit Ups-  unanchored

Rotate to the next movement as your partner finishes. Each person will have completed each movement 3 times.

Rest 2 minutes

Buy Out-

Each team member must row 250 meters for time and your teams total time for the 750 meters goes on the board.

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