Warm-up Drills
I. Foam Rolling
II. Scorpions, Yoga Poses, Cobra Push-ups
III. Mobility
Impact/Focus: ERG!
Row 500m @ Warm-up Pace
Rest 1:00
Row 500m @ Moderate Pace
Rest 1:00
Row 500m Time Trial
Reset for Interval Split ‘Drop Sets’
Attempting to hold a better pace than your 500m Time Trial complete the following for max total distance:
8 Rounds of :30 seconds max effort x :20 rest
Post 500m Time Trial score and total meters from the interval portion to comments.
“Percussive Therapy”
5 Rounds for time vs a 10:00 time cap
15 x Bumper Plate Ground-to-Overhead (45/35lbs)
15 x GHD/Abmat Sit-ups
80ft x Bear Crawl
Post scores to comments.
ROMWOD: Lower Body
(Time Permitting)
-Lizard
-Fragon
-Standing Straddle
-Pigeon
500m TT: 1:51.9
Percussive Therapy: 9:53 abmat