Warm Up:

500m Pick Drill to Row

  • 2 Sampson Stretch
  • 4 Spiderman Stretch with Vertical Reach
  • 6 Tea Pots
  • 8 Wall Balls

500m Catch Drill to Row

  • 2 Sampson Stretch
  • 4 Spiderman Stretch with Vertical Reach
  • 6 Tea Pots
  • 8 Wall Balls

500m Row Easy

  • 2 Sampson Stretch
  • 4 Spiderman Stretch with Vertical Reach
  • 6 Tea Pots
  • 8 Wall Balls

500m Row Hard (but not to the point of no return - you still have a workout to do!)

 

Workout:

1000m/800m Row For Time

  • EMOTM 5 Front Squats (135/95)

 

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