If you are competing on Saturday, then do yourself a favor and make today a rest day.  Feel free to come in to work on your mobility and do some light rowing.

Warm Up

Row 300m

Dynamic Drills


  • Alt Step Up x 10
  • Scap Pull Up x 10
  • Wall Walk x 2

Workout of the Day

A. 3 to 4 Sets for Quality

  • Alt Pistol x 8-10
  • Rope Climb x 2 (legless if possible)
  • HS Walk x 10m Or Nose to Wall Shoulder Taps x 20

B. For time:

  • Row 1000m
  • Thruster x 50 (45/35)
  • Burpee x 30

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