Warm Up:

  • 100m Row - Focus: Recovery Arms - Body - Legs
  • 10 Tea Pots
  • 200m Row - Focus: Strong Catch - Heels down to initiate movement
  • 10 Cossack Squats
  • 300m Row - Focus: Ratio - 1:2 (Drive:Recovery)
  • 10 Plank Shoulder Taps
  • 300m Row - Focus: Strapless Rowing - Stay connected to machine
  • 10 Plank Shoulder Taps
  • 200m Row - Focus: Powerful Drive 
  • 10 Cossack Squats
  • 100m Row - Focus: Force Curve - make it look like a haystack
  • 10 Tea Pots

Workout:

2000m/1600m Row For Time*

*EMOTM: 5 Burpees

Comment