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THURSDAY 161201

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

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