MR.ROWBOTO

  • 0:30 Alternating Quad Stretch

  • 0:30 Alternating Knuckle Drags

  • 0:30 Alternating Side Lunge

  • 0:30 Alternating Cradle Stretch

  • 0:30 Arm Circles (0:10 forward, backward, across the chest)

  • 0:30 Upper Body Rotation

4 Rounds:

  • 500 Meter Row
  • 1,000 Meter Bike Erg

    Rest 3 Minutes

    *Score: Total Time Including Rest

    [Time Cap = 30 Minutes]

COOLDOWN 

MOBILITY

  • 1:00 Couch Stretch (each side)

 

ACCESSORY

Back Squat:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 85% 1RM
1 Set of Max Reps @ 90% 1RM
[Leave No Reps In The Tank On Max Set]