BEGINNER & INTERMEDIATE
DAY OFF

ROWING WORKSHOP
AT 10.00

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP*
10′ Banded Stretch arounds Trouble Area; Then:
EMOM 12 minutes
1 – 15/12 Calorie Row
2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups
3 – 10 AB-Mat Sit-Ups + 20 DU
4 – Handstand Hold or HSW Practice
Directly Into
2 Rounds Not for time:
20 Double-Unders + 1 Rope Climb + 20 Double-Unders

Specific Primer for “Power Puff”:
1 Round:
7 Toes to Bar + 20s Bike + 3 Power Cleans + 40s Bike
+ 3 Power Cleans + 20s Bike + 7 Toes to Bar

CONDITIONING*
A)For Time:
100 Double-Unders, 1 Rope Climb
75 Double-Unders, 2 Rope Climbs
50 Double-Unders, 3 Rope Climbs

Rest As Needed; Then:

B) “POWER PUFF”
For Time:
30 Toes to Bar
30/21 Calorie Assault Bike
15 Power Cleans #70/48
60/42 Calorie Assault Bike
15 Power Cleans #70/48
30/21 Calorie Assault Bike
30 Toes to Bar
*courtesy of comptrainmasters