Skill:

Row 250m, All Out

Rest 4 minutes, then…

2000m Row at 80% All out pace

 

For quality and pace control

 

Conditioning:

300m Run

30 Sit-ups

15 Overhead Squats (95/63)

20 Chest-2-Bar Pull-ups

10 Shoulder Press (95/63)

25 Calories Biked

10 One-arm Kettlebell Lunges (53/35)

20 Box Overs (30/24″)

15 Push Press (95/63)

30 Bar-Over-Burpees

300m Run (backward)

 

For Time

 

Flexibility/Mobility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

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