Warm up
2 minutes practice double unders
Wall climbs
Hand walks
Strict toes to bar
Super rocks
Skill
Rowing set up
WOD
Tabata the
following:
·
Row
·
B2B squats
·
Burpees
·
Pull ups
CFE
Warm up
Row 2 minutes
Dynamic walk
Walking Sampson
Kneeling power broad jumps
WOD
5 x 800m row with 3 minutes
rest after each effort
(Try to stay within 20
seconds of every effort/ consistence is key)
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