thursday

Warm-up

​AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Pull-Ups
10 Barbell Good Mornings
10 Tuck-Ups or V-Ups

Skill

Rowing Mechanics
3 rounds*
250 m row
*Have athletes row 250m each round adjusting damper and stroke rate. Aim to lower stroke rate but focus on a big leg drive. 

Metcon

7 rounds for time of:

Row 150/100 meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round. Choose weight very wisely on this workout. Most will need to scale the weight. Volume is high and the potential for intense soreness is there. 

Post number of pulls each round to comments.