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 

• 10 staggered stance push ups 
• 20 lunges side to side with dowel not leaving the 3 points 
• 10 squats with dowel 
• 10 shoulder dowel warm up

Cristine Girards snatch warmup

3 rds mobility on foam roller, lats, posterior chain  and snatch work with dowel

3 3 3 3 3
1 snatch deadlift shrug
1 snatch

Metcom

50 double under/100 s skips
7 pull ups/ 7 dips
10 db front-rack step ups (30/40lb)
75 double under/ 125 single skips
5 muscle up or 5 pulls up and 5 dips 
10 db front-rack step ups
100 double under/200 single skips
3 muscle up or 3 pull up and 3 dips 
10 db front-rack step ups