Mobility

Bully Stretch 2min per side
Banded Hip distraction

Peace out Im Rowing Fast!!!

Peace out Im Rowing Fast!!!

warm up
Fish Game

Jump on a rower and play 1 round of the fish game.

Strict Press 2 x 10

Strength
Push Press (3-3-3-3-3)

Metcon (AMRAP - Rounds and Reps)

Team of 2
12 min amrap
Row 500 (250m each)
20kb swings 24/16 (10each)

Weightlifting

Power Snatch + Snatch (1+1)

Snatch Grip Behind the Head Push Press + OHS (3+2)

Posted
AuthorDan Shrum