Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- Box Jump/Step Down x 5
- Ring Support Hold x 20 seconds
Workout of the Day
A. 4 Sets for Quality
- Rope Climb x 2-3 (legless if possible) OR Muscle Up x 4-6 (strict if possible)
- Dips (Rings or Bar) x 4-6 @ 42X2
- “Tall” Box Jump x 8-10
- Farmers Carry x 60m (AHAP)
B.
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.
