Skill:
Rowing Technique, Drills, & Tempo Rowing
4x5 - KB Goblet Squat to ISO Hold for Glute Activation
Strength:
Back Squat
+5-10# to Working Weight / Training Max
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
4x3@85%NEW ww
WOD:
For Time:
10 Target Burpees
30 Goblet Squats @53/35
250m Row
10 Target Burpees
20 Goblet Squats
500m Row
10 Target Burpees
10 Goblet Squats
1000m Row
NOTES: Score Time and record KB weight. The Target Burpees will be 2-hand touch to an approx 6” Target.