Thu
A. Warm Up Aerobically
3 rounds
2 length bear crawl
6 hollow into super
6 spider man lunges
6 kick and twist
B. Rowing Technique & Drills
2 mins (no straps)
Practicing not leaning back too far and returning the hands quickly over the knees
aim for an easy pace drilling this technique
1 min Strap in
1 min moderate to hard row building pace over the minute, eventually going faster than the pace you will do for the 2k.
Rest 2 min then start
2km Row - for time.
(9 min Cap)
B/C. Once you have finished Row or whilst you are waiting
If you missed Tuesday 1RM Press
and/or
3 attempts at Max DU’s
D. Additional hamstring mobility