Rowvember begins: extra rowing workouts daily!!!
Warm up:
JJ,T’s,pogos, lunges, kna
Michael Phelps
2 min cardio
30’s - flutters, bicycles, alt Kte, Bugs
Hip circuit
PVc
Skill
3 Rep max Strict Shoulder Press
2x6 at that lbs
WOD
15 min EMOM
4 Power Snatches (75-80%1RM)
4 Box Jumps
15-16 min do Max Pendlay Row
Rowvember
3x500 m @5