WARM UP
4mins
10 Banded pause goblet squats
10 Reverse shrugs
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Athletes choice
STRENGTH
Back squat 5×5
SKILL
Sled push 5x15m
WOD
7min AMRAP
12 Burpee box jumps 24/20″
12 Pull ups
COMPETITORS
Row workout courtesy of the awesome Coach Chris Hinshaw at www.vivendilab.com
- 5 rounds: 500m at 2000m PR pace, 30sec rest, 100m very easy.
- No additional rest b/t rounds
- Row Workout Details:This is a 2000m race specific workout. It is not programmed to be easy. It is programmed to be manageable. The goal of this workout is to give each athlete an opportunity to evaluate how he or she expected to feel verses how they actually feel especially during rounds 3 and 4. This is where pain will collide with workout importance. Your ability to push to though another layer of pain will dictate your future performance.
- WOD