MOBILITY & WARM UP
800 mt run
20 PVC Pass through
20 Alternate PVC Figure 8’s
20 Dynamic Squat Stretch
then:

4 Rounds Not for time
5 Strict Pull Ups / Ring Row
5 KB Halo x side
15 Butterfly Sit Ups
20 Glute Bridge

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

CONDITIONING
“PIRATES OF THE CARRIBEAN“

5k Row*

SUB: 8000 Bike Erg; 300/200 Cal Assault Bike; 5000/4000 mt Ski Erg

*Compare to 06.08.20