Skill: Rowing 8 min EMOM, 40 sec work/ 20 sec rest
1) Row with focus on positioning
2) Goblet KB hold
Decrease 500 split (go faster) each round & pay attention to slow jog, fast jog, run, & sprint speeds (per 500m). We’ll use these speeds next week. Use the slow rounds to practice these positions.
Positions we will focus on & good review:
Metcon: 21 min AMRAP
-25/18 cal row (think warm up drill positions)
-20 box jumps (24/20, 20/small box, step ups (total))
-15 T2B (T2B, K2E, hanging knee raises)
This workout is a slow grind trying to maintain pace. Locking in row positions, 2-3 sets of TTB & grind the rest.