Prehab
Recommended Warm Up (10 Minutes):
1:00 Row
20 Air Squats
1:00 Row
15 Goodmornings (pvc)
1:00 Row
10 Kettlebell Swings
MetCon
For Time:
1,500/ 1,250m Row
-Then-
5 Rounds:
20 Kettlebell Swings (70/53#)
20 Ab Mat Sit Ups
-Then-
1,500/ 1,250m Row
25 Minute Time Cap
Row at a moderate pace. Around 5k pace or slower. Nice and smooth on the rower today working on your stroke efficiency, stroke length and breathing. Make the KBS the challenging part of the workout and really try to go unbroken there. When you get back on the rower, try to hold the SAME pace that you started with (but it will be a lot tougher to do).
Strength
Sumo Deadlift (20 Minutes)
3-3-3-5
*Work up to a decent set of 3 for the day. On your last set, shoot for 5+ reps. Work on your set position, toes out, screwing your feet/ hips into the floor. Keeping the hips close to the bar and keeping your chest upright.