Warm-up & Mobility: 15 minutes
Skill: Rowing instruction 15 minutes – please review: http://www.concept2.com/indoor-rowers/training/technique-videos. We saw a bunch of inefficient technique last week – elbows out, bending arms early on the drive, and bending knees early on the recovery. Let’s clean that up!
Conditioning: For total reps –
Within 5 minutes:
- Row 1000 Meters
- Max reps 115/75 lb Shoulder to Overhead
–Rest 3 minutes–
Within 4 minutes:
- 35 Burpees
- Max reps Shoulder to Overhead
–Rest 3 minutes–
Within 3 mins:
- 400m run (or 25 Box jumps for those that cannot withstand the COLD)
- Max reps shoulder to Overhead
