Thursday, January 4th 2024

WARM UP – box, rings

500/450m Row

into,

2x

12 box step ups

8 push ups

8 ring rows

MOVEMENT/MOBILITY – wall, pull up bar, machine

:30 wall v-sit

1:00 wall figure 4/pigeon stretch / side

1:00 wall hinge

:30 rig tricep/lat stretch / side

2x :20 dead hang (first w/ active shoulders, second w/ loose shoulders)

4 jumping eccentric pull ups

100 meter row sprint

SWEAT DAY!!!!

AMRAP – 30

2k/1800m Row/Ski/Run

then amrap with remaining time

20 Step Ups

15 Push-Ups

10 Strict Pullups

20 Cal Bike/Run

*Score = rounds/reps on AMRAP

Strict PU and Pushups should not take more than :60 each for first set, decrease to 10 if needed.

FLOW Athletes will complete their row first. Once the row is completed they will be done rowing for the day. The remainder of the 30min AMRAP is spent on work below.