WEDNESDAY

Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,

Shoulder and hip activations (band)

4 min of

20s plank hold, 10s rest

20s penguin jumps, 10s rest

Skill Development

Movement Warm-up

· Rowing technique

Remember:

· Braced core

· Strong leg drive before

· Strong pulls

· DON’T rush back in, make sure you get full leg ext.

WOD

Complete the following:

40 minute CAP

· 4 X 500-meter Row

And:

· 2 X 500-meter Ski Erg

· 2 X 1000-meter Bike Erg

Aim for:

· Strong drives with legs

· Braced core always

· Movement rhythm