Mobility-Hip Openers/Shoulder Prep
A) Rowing Conditioning
With a partner Row 2000m Alternating every 250m *Row at 80-90% effort
B) EMOMx20 mins
Min 1- 45 secs Double Unders
Min 2- 45 secs Abmat Situps
Min 3- 45 secs Ring Rows
Min 4- 45 secs Side Plank (Right/Left)
Min 5-45 secs Side Plank (Right/Left)
C) Pump Session
3×15 Bicep Curl–>Overhead Press
3×10-15 Dips (Rings/Stationary/Parallettes)
3×10-15 GHD Hip Ext