12 June 2016

ArticleThe Benefits of Good Posture

Warm-up
Double Under Practice
- 100 or 2 min practice

Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms
*** Stroke Rate: 18-26 / min ***
Additional Options:
- Eyes Closed
- Feet Out (No straps)

Mobility
Glute S&F (ball)
Lat Distraction
Calf S&F (kettlebell)

Metcon
1500m Row / 3000m Bike / 1200m Run
50 Kettlebell Swing (53/35#)
50 Double-Under

1000m Row / 2000m Bike / 800m Run
50 Kettlebell Swing (53/35#)
100 Double-Under

500m Row / 1000m Bike / 400m Run
50 Kettlebell Swing (53/35#)
150 Double-Under