Name: Playbook - Courtney McFeaters - 02-10-2023
Uploaded: 2023-01-23T18:11:04.404Z
Duration: 30 min
Description: 02-10-2023

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

** You can substitute this erg for a bike erg or treadmill for the same time, distance, or calories

Rowing Erg

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

For Time

02-10-2023

02-10-2023

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