Prep
2 Sets
Rower tension Hold x 20 sec
Quadruped Shoulder taps x 7 per side
Ring Pull with 2 sec pause at top of each rep x 10 reps
Cross body Dumbbell RDL x 7 reps per side
Essentials
A.
For time :
Row x 2000 meters
B.
Mobility Flow
2 Sets
Cat Cow x 15 reps
Scorpion Reach Stretch x 7 per side
Hip Switch x 7 per side
Open Books Stretch x 7 per side
-then-
Static Back x 3 min
Fitness
A.
For time :
Row x 2000 meters
B.
Mobility Flow
2 Sets
Cat Cow x 15 reps
Scorpion Reach Stretch x 7 per side
Hip Switch x 7 per side
Open Books Stretch x 7 per side
-then-
Static Back x 3 min