Warm Up
A- Roll- Glutes & hips
Activate- 2x 7 ring rows + 5m lateral banded glute activation
B- Warm Up
Rowing technique #4
3 minutes of rowing
-Break down of the stroke
-Pacing
-Builders
-Bell curve
Skill
Row technique
WOD
Aerobic Capacity
Rowing
15x (no straps)
45 seconds easy:45 seconds moderate
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