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LEVEL 1

WARM UP:

3min row

3RDS

  • 10 WB (14/10)
  • 10 ABMAT SU
  • 5 GHD GHR

SKILL:

5min row skill

STRENGTH:

10x100m row, 2:1 rest ratio

WOD:

3RDS

Rest 30s

COOLDOWN:

3min inchworm cooldown

MOBILITY:

shoulder girdle lax ball mash

LEVEL 2

WARM UP:

3min row

3RDS

  • 10 WB (20/14)
  • 10 ABMAT SU
  • 7 GHD GHR

SKILL:

5min row skill

STRENGTH:

10x100m row, 2:1 rest ratio

WOD:

3RDS

Rest 30s

COOLDOWN:

3min inchworm cooldown

MOBILITY:

shoulder girdle lax ball mash