Workout Wednesday – Backwards Rower
Grab your dumbbells and burpees, and let’s go have some fun! What do you say?
This workout has a backwards movement, but if you hit it with intensity, you will feel the burn! This is a great total body workout.
All questions are good!
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Warm-Up
25-50 slow burpees
2 easy rounds of:
20 box/chair step ups
20 arm circles forward/backward
10 push-ups on knees or toes
5 underhand grip bent over DB rows
Dumbbell Workout
For time:
15 – 10 – 9 of:
Underhand grip bent over DB rows with 50/35’s
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Bodyweight Warm-Up
25 slow burpees
2 easy rounds of:
20 box/chair step ups
20 arm circles forward/backward
10 push-ups on knees or toes
Adv Bodyweight
For time:
15 – 10 – 9
Pike handstand push-ups on box/chair
Burpee facing box/chair jump overs to 24/20 inch box
Starter Bodyweight
For time:
15 – 10 – 9
Pike handstand push-ups on box/chair
Burpee facing box/chair jump overs to 20/16 inch box