"Row Your Boat"

Warm Up (NFT):

Foam Roll:

  • T-Spine
  • Quads
  • IT Band

Then...

Down then Back Up:

  • 50 Runners
  • 40 Second Pillar Plank
  • 30 Lat Overs
  • 20 Second Paleo Chair
  • 10 Lunges

Skill (5-10 Minutes):

  • Work on Hang Clean technique and work up to your weight for the workout.
  • Work on Rowing technique

Buy In (Total Meters):

  • 2 Minute Max Distance Row

Met-Con (EMOM For 10 Minutes):

  • 5 Hang Clean (115/95/65/45)
  • 10 Wall Balls (20/14)
    * Sub SDLHP for Hang Clean *

Cash Out (Total Meters):

  • 2 Minute Max Distance Row
    * Post total meters to white board *

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Childs Pose
  • Foam Roll