Warm up:Rowing Technique/Prep (10 pulls arms only, 10 legs only, 10 full slide) then Hip Mobility 1 min for 5 min (Half start on rower half start on hip mobility as needed)
For 20min, trading stations every 2 min
P1: Row :45 easy, Row :45 at 10 seconds below 2k pace
P2: :45 DU practice then :45 stretching calves/hammies
10 min EMOM
Even - 3-10 TTB or K2E or 5 Slow Roll-ups
Odd - 10-20 Sit-ups
504-861-0610 (call or text)
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Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog