AM Workout #4 – Rowing Circuit

This weeks workout is brought to you by Freddie Ray, a.k.a @fred_fit_ .  This is a great little circuit which has a mixture of cardio on the rowing machine and some heavy weighted exercises to test your strength while you are blowing. Again, ensure you warm up for this with some dynamic movements and some fast cardio (assault bike, rower, ski erg etc) to get the body prepared for VO2 max!

6 Rounds for time

300m row

15 x goblet squats @30kg

10 alternating dumbell snatches @30kg

10 x floor press @30kg

(n.b. choose  weight that you are comfortable doing all the reps on)


Anything below sub 30min is great, to reach TURF GAMES status aim for sub 20minutes.  Checkout the workout below.


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