Row and Throw, Long Intervals

Warm-up

3 minute row, improve your time / 500 by 15 seconds per minute (e.g first minute 2:30 pace, second minute 2:15 pace, …)

Dynamic mobility, Russian KB swings (hips back, focus on hamstrings)

Workout

5 rounds:

  • 1k row
  • 25 wall ball shots
  • 4 minute rest

 

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