Row Day

1/15/21

WOD

8 sets of:
Row 500m
Rest 2:00

Train At Home

Warm-up:
Run 400m
20 Air Squats
Run 300m
10 Dumbbell squats
Run 200m

Strength:
4 Sets:
Max squat hold with Dumbbell
*Dumbbell in front rack or overhead position
*Switch arms each set

WOD:
8 Sets of:
500m Run
Rest 2 min

Cool Down:
3 Sets:
25’ Hamstring march
25’ Quad Pull