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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