Am session :
3-4 x 500m row @80-85% ; rest 3-4 min between
Warmup prior to 14.1 in PM
2k Row
- first 250m @70
500m @75
500m@80
250m @85
250m @90
250m @95
+followers by
Emom x 10
Odd: 15 Double Unders
Even: 5 power Snatch's (ur weight)
+
5 min in AB @70%
+
Mobility
*focus on internal rotation of shoulder + thoracic + lots of focus on ankles, calves and hamstrings.
14.1
Followed by....
Back Squat 3x3 @83%
+
DB Row 4-5 sets of 4-6 reps; resting :30 between arms
+
10 min recovery row @Z1
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