Warm Up
Row or Run 250m
Then, 2 Rounds:
- Walking Lunge x 20 steps
- SA Ring Row x 5/per
- Hollow to Arch Roll x :30
Workout of the Day
A. 4 Sets:
- A1: RFESS x 8 per @ 2010 – Rest 60 seconds
- A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds
- A3: Sumo Good Morning x 8 @ 3011 – Rest 60 seconds
- A4: FLR x 45-60 seconds – Rest 60 seconds
B. For Time:
- Row 500m
Rest 1:1, then:
C. For max distance:
- Row as many meters as possible in your time from “B”
