1.16.19

Warm-up

4 Sets
10-12 Pistols/Progressions
100 M RowFor rowing, focus on keeping a straight chain, back flat and coiling up to drive back. Slow your stroke down and concentrate on the power output of each pull

Conditioning

EMOM 20
1) 15/12 Cal Row
2) 15 Toes 2 Bar
3) 50 Double Unders
4) 20 Sit-Ups
5) 150 M Shuttle Sprint

Sam Bowles