SATURDAY WORKOUT

Something we've went over before, but today during our skill session we will focus on pulling hard, but efficiently, to get the most distance out of each pull on the Rower.

Skill 10 - 15mins (depends on class size)
Rowing Technique
Hard pulls, and smooth recovery (minimal "chain slap")


Then, in heats of 7-ish (weird, we have 7 Rowers):


3 Rounds, Each For MAX DISTANCE on the Rower:

13 Pull-ups (Scale UP to C2B if you are able)
14 Overhead Walking Lunges (45#/25#)
15 Pulls ONLY for MAX DISTANCE on Rower
Rest Until Reasonably Recovered (3 - 5 Minutes)

*The catch... If at any time you are caught slacking on your Pull-ups or Lunges, you will be called out, and you will start the reps for THAT MOVEMENT over for that round, starting at 1 again. You must keep moving straight on through to the Row, and then pull hard for 15 total pulls. Let the Rower spin down after your last pull, and see how far you get in 15 Pulls. Each round will be scored separately. Make your Pull-ups difficult, but doable, and the same goes for your OH Lunges. Push yourselves today.