Wednesday November 24, 2021

“There are friends, there is family, and then there are friends that become family.” -Anonymous

Partner Rowing Warm Up: 
5 Minutes:
Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Specific Warm-Up:
3 Sets x 2 Snatch Push Press + 3 Overhead Squats
3 Sets x 2 Snatch Grip Push Jerk + 3 Overhead Squats

9 Sets for Load:
Overhead Squats

Intermediate and Beginner: : 
Same as Rx

Movement scaling options: 
Overhead Squat: Loading, 2-4 Alternating Overhead Lunges, Back Squat

Cool down: 
1 Minute Banded Hamstring Stretch / Side
1 Minute Groiner Stretch / Side