Focus:
ROW Drills
6mins
Minute 1: 100M just legs
Minute 2: 100M back hinge + arms
Minute 3: 100M full pull – Focus on power – keep strokes / low
Minute 4: 100M just legs
Minute 5: 100 M hinge + arms
Minute 6: 100M full sprint – focus on speed not strokes
*Warm up intent – focus on strong pulls through the middle. Most power on rowing is lost on the initial pull – focus on a quality, not speed**
WOD:
30 Mins
20 rds E90
100m Row sprint max effort
easy, easy row on rest ( like 14 S/M )
Recovery:
800m walk
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