12642569_929939213726889_8416020507805265787_n

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Posterior chain smash and floss

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 60 seconds
A2. Ring Row x 8-10 reps @ 2112 (hold for 2s at top), Rest 60 seconds
B. Partner rowing helen
3 rounds for time:
500m Row
21 Kettlebell Swings (55/35)
12 Pull ups
-12 min time cap_
split reps as needed.

Classic: image
A. Four sets of:
A1. Deadlift x 4-6reps Suggested Loading – 3-5 70%, 75%, 80%, 85% , Rest 60 seconds
A2. Ring Row x 8-10 reps @ 2112 (hold for 2s at top), Rest 60 seconds
B. Rowing helen, (done individually)
3 rounds for time:
500m Row
21 Kettlebell Swings (55/35)
12 Pull ups
-12 min time cap_
split reps as needed.
C. Mobility: Foam Roll