WARM UP – MOBILITY
Review Rowing technique, then 2 rounds:
60-90s Row
Dynamic Upper / Lower body rotations
—
Dynamic stretch: Hips / hamstrings / squat openers etc.
Review Wallballs & Russian KB swings and prepare for WOD A.
WOD A
BREAK MY HEART
Every 6 min x 5 sets: (30 min)
500/450m Row
30 Russian Kettlebell Swings (24/16kg)
20 Wallballs (20/14 – 10/9ft)
– rest the remainder of the 6 mins –
—
Goal is consistent work/pace over each set. Record your slowest round as your score today.
Try to keep rounds in the 4-4:30 range (or faster) scale distance/reps/weights as needed)
Newer athletes: 400m / 20 swings / 15 wallballs (and/or scale to 4 rounds as needed)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on weakness
