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
Then
- 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
