MOBILITY & WARM UP
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
MOBILITY & SKILLS
• Athletes should build up heavier than the weight they plan to use in
• After the EMOM is complete, athletes should put their workout
weight on the bar.
3 Rounds For Time:
12 Deadlifts #BW
21 Box Jumps #50
target time 10-12 min – time cap 15 min
*compare to 16.10.18
Max Weighted Step-ups