Warm Up
1 min on 15s off
-Row (legs only)
-Plank Ups*
-Row โ (lean and arms only)
-Rower Dips**
-Row โ (everything)
-Hand release push ups
Use a mini band above the elbows for all non row exercises.
*adv – feet on the rower slide
**hands on the slide of the rower
Mobility
Chest Rolling
Banded Chest stretch
Skill
Levers
WOD
1000m Row
60 Push-ups
Rest 2 Minutes
1000m Row
40 Ring Dips
Rest 2 Minutes
1000m row
20 Strict Handstand Push-ups
Level 3- Kipping HSPU
Level 2 – 750m Row 40-25-15
Level 1 – 500m Row 30-20-10 Reps
ADV – Muscle-up to Rings
4|2 inch Deficit
Extra Work – Active Recovery
30 Minute AMRAP
Bike 1000m
Ski 500m
Run 400m