GRH-PEP Week 4: Day 2

Everything you do is based

Week 4: Day 2

Warm Up:

Self-Myofascial Release (Foam Roll): LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves


1 set:

Row 500 m @ 85%

rest 2 min off rower

Row 500 m @ 90%

rest 2 min off rower

Row 500 m @ 95%

rest 2 min off rower

Row 500 m @ 100%



  • Cool down stretch and foam roll after exercising
  • Consume water
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Vincent has been a fitness professional since 2006 and is nationally certified by the ISSA and is a USA Weightlifting Strength Coach. Currently Vincent operates VGA Strength & Conditioning as a distance fitness coach and is contracted as a personal trainer at North Idaho Athletic Club in Moscow, Idaho. Specialties include: Weight Management, Endurance Sports, Performance Enhancement Training, Nutrition Counseling, Partner Assisted Stretching. Certifications: ISSA Certified Fitness Trainer, ISSA Specialist in Fitness Nutrition, ISSA Specialist in Youth Fitness, USA Weightlifting Level 1 Sport Performance Coach, Partner Assisted Stretching Practitioner, Adult CPR & AED Certified.

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