We Are Going To Need A Bigger Boat

Skill:
Rowing Mechanics

Workout:
6 Sets of 500m Row
2:30 Rest between Sets
* During Rest Must Complete 20 Sit Ups

Extra Credit:
3 Rounds
10 Hamstring Raises
10 Tempo Air Squats 5 Sec. Down, 5 Sec. Up

Recovery:
Banded Hamstring Stretch
Perfect Stretch

You Want Some Mo?
7 Min. Amran
2 Rounds
3 Deadlifts (225/155)
3 Toes To Bar
2 Rounds
6 Deadlifts
6 Toes To Bar
2 Rounds
9 Deadlifts
9 Toes To Bar
After Completing 2 Rounds
Increase Reps by 3 and Repeat