Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy rowing
20 sec moderate rowing
10 sec fast rowing
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
1000m row @2km pr pace (s/m 28-34)
800m
600m
400m
200m (90-95% effort sprint at the end, not all out)
rest half of the time rowing took and try to speed up a bit each round or every second round.

Strenght
Push Press 10x3reps@78-80% (perform new set every 1min 15s)

Accessory Work
2-3 sets : 4-8 strict hspu + 4-8 sandbag cleans
2-3 sets : 8-12 strict pull ups / banded strict pull ups
2-3 sets : 12-15 double db french tricep turns
rest as needed