GPP: Rowing should be focused on efficiency and not at an all out spring. Look to hit an 80% effort. Chest-facing HS Hold ensure athletes are kipping “hollow position” and making an effort to touch chest to the wall.
Finisher: Athletes should be able to move through this relatively quick resting 30-60s between movements. We performed hammer curls last week so use the same weight if needed, but keep form perfect.
1) 5 Rounds of:
Rowing Intervals: 5 x 400 meters. Rest 2:00 @80% Effort or Assault Bike: 4 x 60s. Rest 2:00 @80% Effort
2) 5 Rounds of:
Chest Facing Wall Handstand Hold x 10-20s
T2B Practice x _ *Complete sets that allow you to maintain efficiency and cycle reps.
3 Rounds of:
1a) Single Leg KB RDLs x 8 ea.
1b) DB Hammer Curls x 8-10.
1c) Hollow Hold x 20s.
*Rest as needed between exercises.