"2K ROW"

WARM UP 

  • 1:00 Easy Pace Row
  • 0:30 Pigeon Pose
  • 0:30 Push Up to Downdog

 

  • 1:00 Moderate Pace Row
  • 0:30 Active Spiderman
  • 0:30 Child’s Pose

 

  • 1:00 Fast Pace Row
  • 0:30 Active Samson
  • 0:30 Standing Straddle Stretch

For Time:

  • 2,000 Meter Row

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (each side)

ACCESSORY

Strict Press:
5-5-10-10-10

 

3 Rounds:

  • 15 Weighted Sit Ups
  • 8 Wall Walks