'200406 STRENGTH COUPET . Preparation / warm up – . 1:00 Broom hand rotation (LR) 1:00 Lower back smash (LR) 1:00 Upper trap smash (LR) . Equipment – . Rower or treadmill Alternately shuttle runs / skipping Pair Dumbbells . Workout format – . AMRAP ascending & descending reps Couple of rower and dumbbell mini couplet Move up and down the pyramid till time xpires . Warm up (Buy in) – . 250m Rower moderate to fast . The workout - . Alternate between rower distance & dumbell reps Row - 100, 150, 200, 250, 300, then down DB - (Shoulder 2 OH and DL combo) 1 - 5 - 1 . Tips / advice – . DB weight to be challenging so the 4\'s & 5\'s are taxing. Heading back to the rower concentrate on power pulls, not fast rows . Finisher (Buy out) – . When time expires, fast 250m on rower, regardless of where you are at. . Post Workout – . 2:00 wall cobra 2:00 pigeon stretch (LR) 2:00 Knight to hamstring' 

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