MR.ROWBOTO
- WARM UP
- WOD
-
Post-WOD
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]