Tuesday 7/30

Warm up

A- Mash t-spine & hip flexor

Walking lunge complex (lizard, Sampson, high hips)

B- Row Pacing Warm Up #2

2x practice 

Rowing pace

30 seconds: 50 seconds rest

7x

Row

1 minute: 10 seconds rest

Skill

Rowing

WOD

7 minute ladder

Row for calories and TTB

5-10-15-20-25-30-35…

GoFit

Warm up

A- Mash t-spine & hip flexor

Walking lunge complex (lizard, Sampson, high hips)

B- Row Pacing Warm Up #2

2x practice 

Rowing pace

30 seconds: 50 seconds rest

7x

Row

1 minute: 10 seconds rest

Skill

Rowing

WOD

5x

20:40

-Rowing

-TTB or leg lifts

-Rowing

-Jump lunges