Rowing workshop Sunday September 30 at 11:00 am,
right after class!
This is an excellent opportunity to learn to
use the rower more efficiently.
Warm up
- line drills for hamstrings
- 10 ps S L Deads
- 10 SP alternating lunges
- 100 single skips
- Foam roll posterior chain
- 10 deadlift naked bar
- Foam roll posterior chain
- 10 deadlift naked bar
Strength
Deadlift – 3×5
10 Lb Increase – Sets Across
MetCon
15m AMRAP
5 ManMakers (35/25)
10 DB Lunges per leg (20 total)
20 Double Unders
Advanced
15m AMRAP
5 ManMakers (55/35)
10 DB Lunges per leg (20 total)
20 Double Unders
This workout will run smoothest if all athletes line up in a line at the one end of the gym (by the whiteboards. You can do the ManMakers in a line, then lunge straight out and back. DB’s hanging by your sides on the lunges.
Finisher
wall walk with shoulder taps facing wall ….facing away from wall / wall walk on box with shoulder taps