This is a great crew workout centered around sprints
-5 rounds with 3 exercises.
- 10 box jumps-24 inches (or whatever you are comfortable with)
- 15 dumbbell thrusters (scaled to a weight that allows you complete the set without having to stop)
- 500 meter row
Record your time for each round and compete with your crew. If the crew of 3 does it each person gets approx. 6 minutes between each round to recover. You will need the recovery time!
Welcome back Abe!
Ford: Abe: Tilton:
Round#1-3:33 2:45 3:10
#2-3:40 2:50 3:13
#3-3:48 2:45 3:16
#4-3:36 2:47 3:16
#5-3:39 2:44 2:58
total workout time: 48 minutes
