1. Movement Prep/Activation
5 Rounds of Rowling
Penalty is Burpees over Rower (Max penalty reps=5)
2. Workout Prep
2 sets:
15-second Sprints!
*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.
-rest 2:00 between-
Freedom (RX’d)
Part A:
For Time:
Max Effort, 500m Row
-Rest till 10:00, then Part B-
Independence
No Change to Workout
Liberty
Part A:
For Time:
Max Effort, 300m Row
-Rest till 10:00, then Part B-
Target time: 1:20-1:30/1:35-1:50
Time cap: 2:30/3 minutes
Freedom (RX’d)
Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)
Independence
No Change to Workout
Liberty
Part B:
Death by Shuttle Runs (25ft)
* Each rep is 25 feet in one direction.
Target Round: Into the round of 11 shuttle runs
Minimum Round before scaling: into the round of 9 shuttle runs
3 Rounds
- 12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
- 12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose