*** STRENGTH & CONDITIONING***
WARM-UP
2 ROUNDS
150m Row → Legs + Body only (armsremain straight)
25ft. Bear Crawl
25ft. Quad Crawl
Into…
2 ROUNDS
200m Row → Legs + Body + Arms (½ Slide Forward)
25ft. Heel Walk
25ft. Toe Walk
Into…
2 ROUNDS
250m Row → Full Stroke
5 Inch Worm + Push-Up
10 Alt. SLOW Deadbugs
STRENGTH
Strict Press*
6-4-2-4-6
*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.
WORKOUT
1.) ON A 5:00 RUNNING CLOCK…
1,000m Row
-Rest w/ Time Remaining-
-Rest 3:00 b/t Part 1 & Part 2-
2.) AMRAP x 8 MINUTES
10 Push Press
15/12 Cal Row
20 Sit-Ups