Tuesday, February 23rd 2016


500m Row


Movement Prep:

Foam Roll Thoracic Spine and Lats for 5:00

Forearm Stretch on Floor - :30 each for Extensors and Flexors

Quad-Hip Flexor Stretch – 2 x :30 p/leg

Bent-Leg Iron Cross x 10

Hollow Rocks – 2 x 20



Gymnastic Iso Holds – Accumulate 2:00 total time held in each position.  May be partitioned anyway the athlete decides.

Tuck Hold

Frog Stand

Ring Support

Chin Over the Bar Hold



10 Rounds

Row :30 @ 550/475 Watt Pace

:30 Heavy Farmers Carry