WARM-UP -
1:00 Row
-into-
6:00 AMAP
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)
STRENGTH -
Build up to a Heavy Shoulder
Press
10-12 minutes
WORKOUT PREP -
2 sets:
100m Rowling Practice
3 Bench Press (build in
weight)
WORKOUT - Panem
Freedom (RX’d)
“Rowling”
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for
every meter over or under
100m (5 rep limit)
(KG conv: 70/42.5 BP)
Note: The Time Frame for
today’s workout will be tight.
If athletes are struggling to
finish the row and bench in
under 60 seconds, cut the
rounds to 7-8.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
2 Min Bench Stretch for Lats
2x10 Down Dog