Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Yoga Push ups
Group…
LAX to Pecs/Traps
Banded Lat Stretch
Bear Crawl Down
Inch Worms Back
Fitness and Performance:
Three sets of:
Bench Press x 4-6 reps @ 2 sec descend
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps
Rest 60-90 seconds
WoD:
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
Mobility:
LAX to Pec/traps
Roll Posterior
Banded Shoulders/Lats