September 11


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


3 attempts at Max DU’s

D. Additional hamstring mobility