Skill:

Row Sprints:

500m Row at 90% PR pace*

Rest 2:00

500m Row*

Rest 2:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“What’s in a name?”

 

5 Handstand Push-Ups

10 Box Overs (24/20″)

15 Unanchored Sit-ups*

 

10 rounds for time

Compare to Tuesday, 11 June 2013

*Unanchored sit-up standard: flat hands hit the floor between your legs

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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