GENERAL PHYSICAL PREPARATION
WARM UP
ROWLING with a partner x 8 intervals.
– Rest partner will complete:
– 5 Yoga Push-ups
– 10 Air Squats
– 15s Foam Roll each lat
– Rest partner will complete:
– 5 Yoga Push-ups
– 10 Air Squats
– 15s Foam Roll each lat
STRENGTH/SKILL
DB Neutral Grip Floor Press (4×8)
*Rest 30s.
Bent Over Dumbbell Row (4×10)
*Rest 30s.
Banded Pushdown (4×12-15)
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds)
AMRAP 18 w. a partner:
250 Meter Row
10 Burpees over the Rower
*One athlete completes a full round at a time
250 Meter Row
10 Burpees over the Rower
*One athlete completes a full round at a time