Go on the Row

Wednesday – August 8, 2018 – 180808
Context:  Competition – Pick someone to go ‘head to head’ with and ‘winner’ puts the other person’s stuff away.
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 kip swings, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 10 minutes working on barbell/yoke carries (front, back or overhead). Walk out 25′ out, 25’ back, using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: none
Super Set: none
Metabolic Conditioning: “Go on the Row”
4 rounds 1 minute per station
1) Max calories on the rower
2) 12 Russian KBS (Health: 26, Athletic: 35, Performance: 53)
3) 12 knee raises or 6 T2B
4) 12 Reverse Lunges
Scaling Guide: score is total calories rowed in 4 minutes
Compare to: NEW WORKOUT
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 30 double unders, 5 minutes, OR 3 sets of 12 bent over db rows in a super set with 15 ‘Jones’ squats
“By the Numbers” Book References: Walking lunge p. 220, T2B p. 434, Bar Muscle-up p. 524