Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Wall Walk x 2
- Burpee Broad Jump x 4
- Squat to Stand x 6
Workout of the Day
A. 5 Sets
- Push Jerk x 3 – Rest 2 minutes
B. 5 Sets
- Hang Clean (Mid Thigh) x 1.1.1 – Rest 5-10 seconds between singles and 2 minutes between sets.
C. For max meters:
- 4 minutes of Rowing
- Rest 4 minutes
- 2 minutes of Rowing
- Rest 2 minutes
- 1 minute of Rowing
–Set your goal at or above 2000 total meters rowed, but list scores separately.
