ROW PRIMER:
5 Rounds:
250M @ 5K pace
250M @ 2K Pace
No Rest btw rounds
10 Minute Time Cap
2 Minute Rest
At The 12 Min Mark
500M @ 5K Pace
1000M Row @ 2K Pace
NO ROWER:
Bike: 5 Rounds
.5 Moderate
.3 Faster
Look at your RPM
2 Minute Rest
1.8 Mile Bike For Time @ Faster Pace
MOBILITY:
Ankle Rocks into Hamstring Stretch.
STRENGTH:
Barbell Yoga (30s Pause) + 3 Back Squats with speed x 30
GYM WOD: Back Squats
3×10
Modifications:
Squat to a target while getting as low as possible. Range of motion is more important than weight.
Dumbbell:
3×10 Double DB Front Rack Squat.
Bulletproof Shoulders:
Safety Bar Squat if you can’t get the barbell in the back rack.
Bodyweight Version:
Spend 10 Minutes in the bottom of a squat