and another one


and another one

Skill: Rowing Technique

Strength: Chinups/Ring Pushups
Every 3 Mins x 5 Sets
3-6 strict Chinups with a 2 sec pause @ the top of each rep
6-10 Ring Pushups with 31X1 Tempo
*3 secs down, 1 sec pause with shoulders on rings, up fast!

*Ring Pushups scale to pushups.. same tempo
*Banded Chinups as needed

Metcon: Rowing Intervals
Every 4 Mins x 5 Rounds
Row 500/400meters

L1: 600/500
L2: 500/400
L3: 450/350

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