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Prep
1) Foam Roll lats 60s each
2) 3-way Banded Shoulder/Lat Stretch
3) Rowing Drills 3:00
4) Jump Rope Practice 2:00
A.
10 minutes
-Coach led
B.
0:00 – 5:00
1k Row
Remaining time max: Man Makers – light
Rest 2:00
7:00 – 13:00
1k Row
Remaining time max: Double Unders
Rest 2:00
15:00 – 20:00
1k Row
Remaining time max: T2B
– Goal: Use a row pace that is challenging but sustainable, then look to complete manageable sets of the remaining work. This should NOT be a sprint – quality over quantity. Score = what you ate for breakfast.
Rx+: Max distance Handstand Walk for Man Makers
Essentials Single Unders, Hanging Knee Raises
