Day#12 Week#7 Speed

Warm up

Rowing technique #3

Rowing drills

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Movement standards

WOD

For time:

5 burpees over mono rail

10 calorie row

50 double unders

10 calorie row

5 burpee over mono rail