Big Jon Rowing clinic Feb 3, only 5 spots left.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

50 partner pullovers

Workout Warmup:

1500 m partner row, Tabata style

10 min alternating EMOM

Rope climb

Box dips

Workout:

For Time:
21 – 15 – 9
Wall Balls (20/14)
TTB
Ball Slams
Weighted OH lunges, Bumper 25/15
Kettlebell Swings (53/35)
 

Endurance:

For Time:
21 – 15 – 9

Wall Balls (20/14)

TTB

Ball Slams

Weighted OH lunges, Bumper 25/15

Kettlebell Swings (53/35)

Burpees

Lift and skill:

Make up a lift and skill you missed this week