May 28, 2025 – Performance

General Warm-Up
500 Meter Row Erg

followed by …

Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts

Prior to the Row, go over some technique work with your members to set them up for the best success on the rower
Row Technique Lesson (3:00)
There is also a bigger cool down time today, given Murph was a few days ago and the impact a 2k can have, enusre you spend some time on a cool down that gives members the best recoevery for the two intense workouts they had so far this week
Some examples include…

2 min easy on a machine other than the row
Stantionary Samson lunge ~1 min/side
Banded Lat Stretch x 45 seconds per side
90/90 Hip Rotation x 10

A.
Three sets of:
Strict Press x 5 reps @ 80%
Rest 90 seconds

Two sets of:
Strict Press x 7 reps @ 70%
Rest 90 seconds

B.
Full Effort (Performance)
For time:
2k Row

Full Victory:
For time:
2k Row

Goal Time < 8:00
Time Cap: 10:00

Row Technique Lesson –

C.
Four sets of:
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 30 seconds