SATURDAY 9.14.2019

SATURDAY 9.14.2019

Warm-up

500 m row at warm up pace

MOBILITY

Deep Couch Stretch

each leg for 0:30

Inch Worm

8-10 inch worms with push up and updog

Barbell Ankle Stretch

hold for 60 seconds

SKILL WORK

Rowing Skill Work

CONNECTIVITY

ABS 11

5 Rounds of

5 Rower Roll Outs
5 Rower Pikes

Warm-up

KB Snatch Warm Up

Two hand Swing
Single hand Swing
H2H Swing
High Pull
Bottoms Up Press
Bottoms Up Punch Through

METCON-BURN

"50 First Dates"

Teams of 2

AMRAP 25:

50/35 Calorie Row
50 KB Snatches 24/16
50/35 Calorie Row
50 KB Clean and Jerks 24/16