500m row whilst the other participants did:
Push up, prone DB row, overhead DB press, KB squat, fit ball hamstring curls
500m Row:
Flat DB press, TRX pull up, upright row, sumo DB squats, hand bridge
400m row:
KB swings, ball slams, jack knife
We had 5 people this morning and they worked their butts off, good hard metabolic session
Hard, that certainly is an understatement. The "rower" is a nightmare!!
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