05.03.18

Warmup
Spiderman Down, Reverse Spiderman Back
Forward Lunge Down, Reverse Lunge Back
Duck Walk Down, Reverse Duck Walk Back
Frog Hop Down, Reverse Frog Hop Back
Gorilla Hop Down, Reverse Gorilla Hop Back
Alternating Sumo Down/Back
High Knees Down/Butt Kicks Back
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review rowing technique and the points of performance of rowing. Then, coaches and athletes will review/practice the rowing “Pick Drill” (https://www.youtube.com/watch?v=aoQkcuWOtAw)
Part 1 – Arms only
Part 2 – Arms and body (forward – arms, body.. backward – body, arms)
Part 3 – Arms, Body and Legs – ¼ Strokes (forward – arms, body, leg.. backward – leg, body, arms)
Part 4 – Arms, Body and Legs – ½ Strokes
Part 5 – Arms, Body and Legs – Full Strokes
Metcon
In teams of 2, switching partners as needed.
15 min AMRAP
Row for Cal
Rest 4 min
15 Min AMRAP
Bike For Cal
Cashout
3 Rounds, Not for time, resting as needed
Pendlay Rows – 10-12 reps
(https://www.youtube.com/watch?v=RO4x6TlDQvA)
Banded Face Pulls – 20 reps
(https://www.youtube.com/watch?v=IndIttUTNMU)
Dips – 8-10 reps