Workout of the Day:

1) Coach Led Warm-up

2) For time and total reps complete

500m Row


12 Minute AMRAP of

20 Deadlifts 205/145

40 Air Squats

60 Mountain Climbers


500m Row

Notes: If there are more people than rowers start the workout in waves. Have the first group go and as soon as they finish their 500m Row start the next group.

3) Mobility/Stretching

Competition Programming:

1) Back Squat
1x5@ 75%, 1x3@ 80%, 1x1@ 85%, 1x5@ 80%, 1x3@ 85%, 1x1@ 90%, 1x5@ 85%, 1x3@ 90%, 1x1@ 95%

2) Front Squat
1x9@ 77.5%

3) 4 Rounds for time of
15 Burpee Pull-ups (use the tall pull-up bar for these)
100m Single Arm Farmers Carry switching Arms at the turn Around 70/53

4a) 3x45 Second hollow hold
4b) 3x45 L-sit in the rings

5) Mobility/Stretching

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