21/10/24 Monday Workout of the Day

Warm-Up:

3:00 Rowing Form Work

- Arms Only

- Arms and Body

- Legs and Body

- Half Strokes (Focus on Press and Pull Connection)

- Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)

into..

30 second Alternating Dead-Bug Heel Taps

30 second Bird-Dogs w/1 sec pause

:30/:30 second Side Plank

into..

3 Sets

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

Strength

Every 2:30 x 5 Sets

4 Segmented Deadlifts @ 70%

*3 Seated Vertical Jumps after each set

Rest 3:00 b/t sets

Time Trial

For Time

500m Row

Goal Time Domain: AFAP

Time Cap: 3 minutes

Stimulus: Sprint Conditioning

RPE: 10/10* TEST

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

16:00 EMOM, For Quality

Minute 1 - 15 Weighted GHD Hip Extensions

Minute 2 - 6/6 Half Kneeling Perpendicular Medball Throw

Minute 3 - :40 GHD Russian Twist

Minute 4- Rest

Perform all movements at a moderate weight/height across.