Warm Up:

5 Minute AMRAP - Easy

  • 100m Row
  • 10 Staggered Good Mornings (5 on each side)
  • 10 Russian Lunges
  • 10 Good Mornings
  • 10 Cossack Squats (5 on each side)
  • 10 Ring Rows

Skill/Drill:

The Counting Drill: ~10 Strokes of each

  • 1 count for the Drive : 2 counts for Recovery
  • 1 count for the Drive : 3 counts for Recovery
  • 1 count for the Drive : 4 counts for Recovery
  • 1 count for the Drive : 5 counts for Recovery
  • 1 count for the Drive : 6 counts for Recovery
  • 1 count for the Drive : 5 counts for Recovery
  • 1 count for the Drive : 4 counts for Recovery
  • 1 count for the Drive : 3 counts for Recovery
  • 1 count for the Drive : 2 counts for Recovery

Workout:

6 Rounds...

  • 500m Row
  • 2 Minute Rest

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