Dynamic Warm Up: Rowing Compilation:

10 strokes only using legs, (lean forward in order to NOT use hips)

10 strokes using legs and hips

10 strokes using legs hips and then arms in that order, be methodical

10 strokes as hard as you can.... row with enough power to beach it!!

10 wall balls (any weight ball)

Broad jump as many times necessary to cover length of gym. Short burst jumps.....

Then lift...


Back Squat 10x3 @ 84%

BodyWeight Strength program

Week 6 day 2.... Its 4 rounds, if you are ready take the movements to the next level. Try putting your feet on the box for the inverted press, if you are ready.


Post loads to BoxCommand!