Day#8 (Volume/ Skill)

Warm up
Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Rowing Technique #1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

Skill

Body position wile running & rowing/ transitions

Partner WOD

20 minute ping pong

Row for calories 5- 10-15

Shuttle run 6-4-2