Rowing in the Deep
Warm Up/Mobility
Warm-up
2 Rounds
1:00 Row (EZ – Mod)
10 Plank to Pike
10 Elbow Punches
10 Good Mornings
into…
2 Rounds
:40 Row (Mod-Hard)
8 Up Downs
5 Hang Muscle Cleans
Metcon
Metcon (Time)
1000/800 M Row
20 Burpees/Bar
30 Power Cleans (155/105)
20 Burpees/Bar
1000/800 M Row
20 Burpees/Bar
30 Power Cleans (155/105)
20 Burpees/Bar
1000/800 M Row
Finisher
Metcon
3 Sets
20 Alt DB Hammer Curl
10 dbl db press
—3sets—
12 DB tricep kick back
12 Banded Lat Pull Downs
—3 Sets—
10 Reverse Fly’s
10 Band Pull Aparts
Ski Mt Juliet!
target pace for 500m piece and increase pace on each piece if possible