Friday, February 9th 2024

WARM UP – Rower

Max Distance Row in 20 Strokes

rest :30

Max Distance Row in 10 Strokes

MOVEMENT/MOBILITY – moderate/heavy band

*grab moderate/heavy band

:20 heavy banded shoulder distraction / side

:20 single arm overhead banded lat stretch on rig / side

8/8 single arm light banded rows

8/8 single arm light banded external shoulder rotations

4/4 single leg RDL to light banded row

8 heavy band good mornings, band on rig around hips pulling posteriorly

4 glute bridge walkouts,

SLOW

*grab barbell :20 Overhead hold

5 hang power snatches w/ :02 pause in catch

8 Wallballs

15 Single unders

15 Crossovers

METCON

For Time (35min CAP)

5x

500m Row or Ski

10 Hang Power Snatches @ 95/65

25 Wall Balls (20/14)

75 crossover single unders

*no rest b/t

NOTES Nothing here should spike your HR too much. Just nice and steady across. You can afford many breaks in this workout and do very well. Row should be the recovery in this workout.

MODIFY 75 crossover single under – 100 single unders