grouprowhadley Merrily, Merrily, Merrily! Check out our Spring Rowing Program here!

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

1. Practice handstands and handstand walking for ten minutes.

2. "The Thrashing Machine"

  • Run 1 mile
  • 25 Muscle-ups
  • 50 Box jumps
  • 100 Sit-ups
  • 200 Double-unders

25 minute cut-off.

LIII and LII: as written. If you can't do muscle-ups, do 50 pull-ups. If you have trouble with double-unders, practice for 5 minutes at the end. 30 minute cut-off.

LI: row 500m, 3 x 10 pull-ups superset w/ 3 x 10 dips, 2 x 25 sit-ups, 2 x 25 walking lunges, double under practice.

3. With time remaining, April mobilizations:

  • “First rib mobilization”
  • “Banded triple bully”
  • “Barbell Calf Smash”
  • “Banded Heel Cord Mobilization (Anterior Bias)”

Have fun!