Dynamic Warm up
#1
1 mile run/ 2K row
Lunge complex
Inchworm
Dynamic walk
Skill
Movement standards
WOD
7x
20:40
-Air bike for calories
-Battle rope
-Row
for calories
GoFit
Warm up
Rowing Technique #1
2 minute row
Understanding
power in stroke (Sticky catch drill)
Push
Pry
Reach
Rock
Roll
Full stroke
2 minute row
Skill
Rowing
WOD
4x
1 minute: 1
minute rest
-Air bike for
calories
-Battle rope
-Row for
calories
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