Olympic Ring & Prowl ® Sled Workout
Who: Forge. members on the prowl for a workout
Where: Forge. lower level/main room
What: Rower, Prowl ® Sled, Olympic Rings
Time: 40 min. set Sonos ® to your flavor
How:
the warmup:
*Rower manual for 5 min.
the workout:
*Start with 12 burpees
*Push sled North across main room
*1 olympic ring pull up
*Push sled back South across
main room
*11 burpees
*Push sled North across main room
*2 ring pull ups
*Push sled back South across main room
*10 burpees
*Push sled North across main room
*3ring pull ups
*Push sled back South across main room
*9 burpees
*Push sled back South across main room
*4 ring pull ups
Continue this pattern until you get to 1 burpee and 12 ring pull ups.
Workout developed by John Buck, owner/partner, Forge.
Consult your physician before implementing any exercise or nutritional plan.
