WARM-UP -
Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8
Ring Rows)
WORKOUT PREP -
2 sets:
10 Double Unders
3 Single Arm Dumbbell Push
Press (each, build in weight)
1 Rope Climb (half-way)
WORKOUT - Thunderbird
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push
Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3
Strict Pull Ups)
(KG conv: 22.5/15 DBs)
ROW WARM-UP -
After the metcon, athletes
should rest 5+ minutes
before preparing for the Row
Challenge.
Row Workout Prep:
3 sets of 30-second Row
- Set: Easy-Moderate (65%)
- Set 2: Moderate (75%)
- Set 3: Moderate-Fast (this
should be your planned
workout pace)
Rest 30-60 seconds between
sets
FINISHER: 1000M ROW TIME
TRIAL-
Row 1000m for time
Concept2 is holding a
worldwide virtual sprint
challenge. Race 1,000m on
the Concept2 Rower and
enter your time in their
Online Logbook by March
11th at 8 AM EST. See how
you rank worldwide! More
information can be found
here.
COOL DOWN/MOBILITY -
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch