Friday

Warm-up
ROW
Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back

1:00 Row Light Intensity
Coach: "Untuck Hips" maintain lumbar curve

0:45 Row Moderate Intensity
Coach: Hinge from the hips Drive through legs

0:30 Row Workout Intensity
Coach: Low Stroke/Min (25-28) Power Pull

MOBILITY
0:30 Standing Straddle Stretch

0:10
Handstand Hold
Single Dumbbell Hold

10
Handstand Shoulder Shrugs
Single Dumbbell Presses

3Strict Handstand Push Ups
OR
5 Light Dumbbell Strict Press

Metcon (5 Rounds for reps)
Fitness & Performance
On the 1:30 for 5 Rounds
Max Unbroken Strict Handstand Push Ups
OR
Max Unbroken Strict Double Dumbbell Press
Metcon (Time)
Fitness
15-12-9-6:
Devil’s Press (35’s/25’s)
Calorie Row
*Women Row Same Calories

Directly Into…

6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories

Metcon (Time)
15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories

Directly Into…

6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories