General Warm-Up
2 minutes of arms only bike
and then…
Two rounds of:
50 Feet Waiters Walk (100′ total)
8 Arnold Press /Arm
Arnold Press8 Bent Over Row/Arm
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
2 min easy on a machine other than the row
Stationary Samson lunge ~1 min/side
Banded Lat Stretch x 45 seconds per side
90/90 Hip Rotation x 10
A.
Three sets of:
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Rest 45 seconds
60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Rest 45 seconds
Front Leaning Rest on Rings x 45-60 seconds
Rest 45 seconds
B.
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
Reverse Snow Angels x 15 reps (slow and controlled)
Rest as needed