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Rowling 5xs:
–100m
*For each meter the athlete is under or over 100m they will do 1 burpee.
1 Round:
–:30sec Childs Pose Stretch
–:20sec per side Thread the Needle
–10 Scap Push Up
–10 Scap Pull Up
–20 Hollow Rocks
1 Round:
–10 Scap Push Up
–10 Scap Pull Up
–20 Hollow Rocks
SPECIFIC WARM UP 15-25minutes
Specific Warm Up 1x:
–10 Alternating Renegade Row
–:20sec Dumbbell Overhead Hold (right)
–:20sec Dumbbell Overhead Hold (left)
–5 Weighted Sit Up
5 Rounds For Time or Quality
20 Alternating Renegade Row (50/35#)
100′ Waiters Walk Right (50/35#)
100′ Waiters Walk Left (50/35#)
15 Weighted Sit Up (50/35#)
5 Rounds For Time or Quality Scaled Version:
20 Alternating Renegade Row (35/25#)
100′ Waiters Walk Right (35/25#)
100′ Waiters Walk Left (35/25#)
15 Weighted Sit Up (35/25#)
5 Rounds For Time or Quality Minimal Gear Version:
20 Alternating Renegade Row (50/35#)
100′ Waiters Walk Right (50/35#)
100′ Waiters Walk Left (50/35#)
15 Weighted Sit Up (50/35#)
5 Rounds For Time or Quality Bodyweight Version:
40 Alternating Shoulder Taps
1min Side Plank (right)
1min Side Plank (left)
30 Sit-Ups
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Upper Back: :90 sec
