20250403 - Skill Work & METCON
Training Session Focus: Rowing technique & box step up efficiency.
Warm Up:
3 Rounds
10 Box Step Overs
10 Groiners with Thoracic Rotation
10 Inch Worms
:40 Second Row
Skill Work:
EMOM10
1: 15/12 Cal Row
2: 8 Alt. DB Box Step Ups (35/25) (20)
METCON:
AMRAP 16
300 Meter Row
10 Alt. DB Box Step Ups
20 Russian Twists (25/15 plate)
Cool Down:
2-3 Rounds
Supine Spinal Twist - 1:00 per side
Pigeon Pose on Box - 1:00 per side
Foam Rolling: Glutes & Hamstrings - 2:00