Rowing Workout v7

Workout

Module 1ExplosionsSwing kicksSwing kicksGrouchosJump ropeREST REPEATExplosionsSwing kicksSwing kicksGrouchosJump rope6 inches6 inchesREST

Workout

Module 2Knees to chestPrison cellsPrison cellsHeismansBunny hopsREST REPEATKnees to chestPrison cellsPrison cellsHeismansBunny hopsBicycleReverse bicycleREST

Workout

Module 3Squat jumpsDouble tire heismansJab cross hook uppercut rightJab cross hook uppercut leftMary KateREST REPEATSquat jumpsDouble tire heismansJab cross hook uppercut rightJab cross hook uppercut leftMary KatePancottisPancottisREST

Workout

Module 4Squat turnaroundsFoot juggleBombersMountain climbersSkier twistsREST REPEATSquat turnaroundsFoot juggleBombersMountain climbersSkier twistsKnee kicksKnee kicksREST

Workout

Module 5LambertsLambertsMogulsX jacksBunny hopsREST REPEATLambertsLambertsMogulsX jacksBunny hopsBanana rollsBanana rollsREST

Workout

Module 6Hot footHot footSkier jumpsSneaky lungesReverse sneaky lungesRESTHot footHot footSkier jumpsSneaky lungesReverse sneaky lungesBicycleBicycleREST

PlyosJump squatsHeismanSwing KicksSwing KicksSquat reach jumpDouble tire HeismanCircle run leftCircle run rightJump tucksMary KatesFrog squatsSki twists leftSki twists rightRock star leftRock star rightGap jumps

Squat jacksMillitary marchRun squat turnaround switchLateral frogsSnow tiresHot foot leftHot foot rightPitch and catch leftPitch and catch rightBasketball catch and shoot leftBasketball catch and shoot rightFootball heroWall squatsMountain climbersPrison cell pushupsPrison cell pushupsX squat jump

Bunny hopsKnees to chestSuicidesSkiersPower jumps3 angle lunges3 angle lungesInchwormsMogulsChataranga runSkip for heightSkip for distanceShoot and box outShoot and box outSingle leg jumpsSingle leg jumps

CoreBall kickJab/Cross/Hook/UppercutFront kick/back kickBanana rollsSuperman bananaFoot juggleHigh kicksBall kick back kick leftBall kick back kick rightWalking pushupsPlank get-upsOver under leftOver under rightClimb the left legClimb the right leg