DATE – Monday

Warm-up: 500m run then,
2 rounds of:
10R/10L x banded lateral steps
10 x banded knee squats
10 x hollow rocks
10 x ‘Superman’ extension holds
5 x glute bridge w/ 3s hold

Mobility: Lacrosse ball into glutes and lateral hips – 90s/side

WOD A) Back Squat: Based off 1RM (20 min)
8 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
– Rest 2-3 min between sets –

WOD B)
Row 1000m @ 90-95%
Rest ~2min
Run/Jog 500m @ 70%
Rest ~2min
Row 1000m @ 90-95%

The goal on this workout is to pace your two 1km rows and ideally have a similar time on both. Record both 1km row times as B1 & B2.

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