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Daily Workout December 20th – Strength

Here is a great strength work out that I got from the genesis at Crossfit Invictus Workouts like these are essential in becoming a faster paddler. You need the strength in order to go faster!


10min general body movement (arm circles, ect.)

10min easy cardio


Four sets of:
Bench Press x 8-10 reps (add weight until you are struggling to get that 10th rep and then start the workout)
Rest 90 seconds
Supine Ring Row x 6-10 (try and hit 6 but dont do more than 10)
(get as horizontal as possible)
Rest 90 seconds

Here is an example of ring rows. Such a good strength move for paddling.



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