Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
Rowing Assessment: 2,000m Row
- We will do this in Heats. Class size will determine heat numbers.
2K Row Strategy
1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.
2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push
3rd 500m Focus: Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.
4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.
30 Min AMRAP
- 4x (ES) Pistol Squats / Progression on Red Boxes
- 4x (ES) KB SL DL or Staggered Stance Dead Lift
- 4x Touches 1KB Overhead carry: Switch arms on the way back (40+/30+)
- 5x (E.S.) Bird dog w/ 5 Sec Hold
- Parking Lot Loop