ROWING SPECIFIC WARM-UP
EMOM X 5
I – :40 Just Arms
II – :40 Arms and Body
III – :40 Half Slide
IV – Full Row SPM 24-28
V – Full Row SPM 30 +
1-2 ROUNDS
10 Air Squats
8/8 Lunges
6 Up/Down with shoulder taps
4 Push Ups
20 Mountain Climbers
1 ROUND
5 Burpees
20 Alt Piked Toe Taps
:30 Handstand or Pike Hold
*If uncomfortable/ unable to get inverted complete the below option…
EVERY 2:30 x 4 SETS
8-10/8-10 Single Arm Supported DB Bent Over Rows
:30/:30 Single Arm Plank Hold
-Rest w/ Time Remaining-
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
4/4 Overhead Split Squats*
*Build from last week and go slightly heavier. This will be the last week of these so take your time and work proper positions.
(Score is Weight)
2.) 4-5 SETS
1 Pull-Up
+
1 Chest to Bar
+
1 Pull-Up
+
1 Chest to Bar
+
1 Bar Muscle-Up (Optional)
-Rest As Needed b/t Sets-