Warm Up
Row 2 minutes (No Straps)
Then 2 Rounds of:
- Walking Lunge x 50ft
- SA Ring Row x 5 per @ 2011
- Scap Push Up x 10
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
C. For max distance:
- Row as many meters as possible in your time from “B”.
