TECHNIQUE:
Erg Rowing
- starts (5 strokes)
- power sets (10 strokes)
TECHNIQUE:
Barbell Squat
- ground contact force and stance (feet)
- bracing and stabilization (core)
- establish/maintain rack (shoulder)
- bar path and active position (hips/trunk)
Front Squat – rep cycling
:01 – :02 – :03 – :04…
*once you fail to meet the cycling cadence drop to next count
- :60, #45/35
- REST 2:00
- :60, #95/65
- REST 2:00
- :60, #115/75
- REST 2:00
- :60, #135/85
MOBILITY:
Squating Specific
- MOB WOD posters
- hip rotation
- ankle flexion
Enduro Test2:
For Time – CAP10
- 2k RowErg