Monday, January 23rd 2017

Warm-Up:

Row 1000m

 

Movement Prep:

Pass Throughs w/ Exercise Band x 10

Band External Rotation x 10 p/arm

10 Rotations both directions in each position

·       Hands Overhead

·       T Position

·       Hands Down

 

Strength:

50 x Turkish Get ups @ 16kg/8kg (25 each arm)

Then:

10 rounds of:

5 x Pull ups

10 x Push ups

30m Farmer Carry

 

Conditioning:

On Rowing Machine:

5 x (1:00 @ >300m Pace/1:00 Recovery)