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Training for Wednesday, February 7th

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Warm Up
Group Circle
Rowing Refresher
3 Rounds
150m Row with Race Start
10 Ball Slams
5 Up Downs

Workout #1
3 x 500m Row, 3:00 Rest
*Record your fastest 500m and your total combined time of all 3 rows.  The goal is to PR your 500m row on round 1 and then stay as fast as possible on 2 and 3.

Workout #2
3 RFT
100m Farmer Carry 53/35
30 Ball Slams
10 Burpees to 6” Target

Cool Down
1:00 Raised Leg Hamstring Stretch each leg
1:00 Trap Smash each side
1:00 Couch Stretch each leg