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DSC_0845Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Hip Opener
25ft Pike Walk
25ft Bear Crawl
25ft Walking Lunge w/ Twist
25ft Inchworms/Hollow Hold
III. Mobility

Impact/Focus: 1K Time Trial
During the warm up row, athletes will be focusing on their rowing technique and efficiency. This will allow you to prepare for the time trial below.

Row 1000m
Rest 2:00
500m (Recovery Pace)

Post times to comments.

“Disciplined Effort”
Complete as many rounds/reps as possible in 18:00 of
20 x Ring Push-ups
20 x Ground-2-Overhead (45/25)
20 x  Box Jumps (24/20)
20 x Mountain Climbers (2ct)

Post times to comments.

Samy Daghir

3 thoughts on “10.01.2014”

  1. “1K Row Time Trial”: 3:55 PR!
    “Disciplined Effort” : 3 + 10/10 (35#)

    Daniel-son, impressive as we would expect! Apparently you are doing well. Great to hear from you.


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