Wednesday – 2/2


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New Meal Service – Nutre Meal Plans
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The Port


Rower Warm-Up:

10 Strokes Arms Only
10 Strokes Hips Only
10 Strokes Legs Only
10 Strokes Legs and Hips
10 Strokes Hips and Arms

1:00 Row Putting it All Together

+ 3 Rounds:
10 Scap Pull Ups – Kip Swings
15 Band Pull Aparts
5e DB Curl to Press


A1: Ring Rows (8-12 Strict Tempo Ring Rows (1111))
A2: Banded Rotations (3 X 10e – Half-Kneeling)


For Time:
1,000/850m Row

Single DB Hang Clean and Jerks (50/35)(35/20)

1,000/850m Row

T2B Scaling Options:
-Hanging Knee Raises
-Kip Swings
-Lying Straight-Leg Toes to Rig

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