WARM UP – MOBILITY
Agility ladder + Dynamic lengths / stretches
Stretch hips, hamstrings, calves
Review rowing technique and complete 2 x 30-45s warm-up sets.
WOD A
HUMPDAY SWEAT
3 sets, each for time:
Every 10 minutes:
500m Row
25 Box jump overs (24/20″)
500m Run
25 Ball Slams (30/20)
—
– rest the remainder of each 10 mins set
– your score is the slowest of the 3 rounds
– modify reps/distance so that 7-8 min rounds are attainable
– If you are not a strong rower/runner cut down to 400m
(Compare scores to April 3rd, 2019)
ACCESSORY
Cool down, roll out, mobilize, work on a weakness,
– and / or –
Crossover Symmetry “Plyo” or “Iron Scap”
