50′ Inchworm push up
2X5 Burpee broad jump
2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)
Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.
4X1Min Max distance row
rest will be determined on how many partners you have try and keep it to 3 per rower or less, this should be 100% effort.
For portion B you can choose whichever you would like to work on, LVL 1 is going to be geared towards a developing grip and a quick pace. Work on cutting down on your rest breaks and keep chipping away at reps.
LVL 2 will be working towards developing your grip and grit but will add in the possibility to go throughout the workout without dropping. If you choose to perform LVL 2 you must do it at the suggested weights and try to go unbroken. (If you haven’t used the 70/53lb bell for American swings go with LVL 1 today.
100 American swings 62/44
30 American swings 70/53
50 Russian swings
30 American swings
*****For the athletes that like to try and create their own version of these workouts… please don’t, assess which LVL you should perform and tackle it. Ask a coach for assistance if modification is need.
“What you get by achieving your goals is not as important as what you become by achieving your goals.” ~ Zig Ziglar