160224 Row Intervals

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness:
A. Four sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds
A2. Dumbbell External Rotations x 8-10 reps each arm @ 2020, Rest 60 seconds

B. Row Intervals – 1min max efffort
Every 4 min x 5 rounds
Record Meters in each round (white board will take top score)

C. Weighted Side Planks 3x 20-30each side, rest 60s

Classic:
A. 6 sets of:
Snatch x 1.1.1 (rest 10s between clusters)

B. Row Intervals – 1min max efffort
Every 4 min x 5 rounds

C. Weighted Side Planks 3x 20-30each side, rest 60s

C. Mobility: Foam Roll