FITNESS
Warm-Up.
One set of:
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of the following pistol mobility work:
Slackline Holds x 3 reps, 5-10 seconds each per side
Boxed Ankle Stretch or Rock x 30 seconds per side
Followed by…
Two sets of:
Kip Swings or Ring Swings x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backward
Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many round and reps as possible of…
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet Squats