A- Roll- hips and glutes
Activate- 2x 5 deliberate ring rows + 5m lateral band walks
B- Rowing Pacing Warm Up #2
2x practice
Rowing pace
30 seconds: 50 seconds rest
7x
Row
1 minute: 10 seconds rest
Skill
Row technique
WOD
Aerobic capacity
For 16 minutes
Row 10 calories EASY
10 calories HARD
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