Coach Heather helping with the mechanics of rowing. Correct form makes all the difference!

Coach Heather helping with the mechanics of rowing. Correct form makes all the difference!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Run Prep

3. πŸƒπŸ‘¨β€πŸŒΎβ€œPopeye’s Farm IIβ€πŸ‘¨β€πŸŒΎπŸƒ
Teams of 3:
AMRAP 20:
200 Meter Farmers Carry 70/53
800m Run as Team
200 Meter Farmers Carry
70/53
90 Push-ups

πŸ‘‰Break up reps/carries as needed. One athlete works at a time for push-ups. Do Carries together as a team, one person carries and others walk behind and switch out as needed to go as fast as possible.

LIII: Ring Push-ups
LII: 53/35 Kettlebells, Scale Push-ups as needed
LI: scale Farmers Carry and push-ups as appropriate. Athlete is responsible for 15 Calorie Row, 15 Push-ups each round.

Have fun!
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