WARMUP
2 ROUNDS
30 sec Row
10 Slow Paced Good Mornings (Narrow Stance)
10 Ring Rows
12 Glute Bridge-Ups
8 Cat Cows
INTO..
2 ROUNDS
30 sec Row
10 Slow Paced Good Mornings (Sumo Stance)
10 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs
STRENGTH
Romanian Deadlift for load:
10-8-6
*Start Light-Mod and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
“ROWING RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)
500/400m Row
(Score is Time)
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