A) Warm-up
With a partner, one person working
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
B) Partner Conditioning
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.
C) Extra Credit
7:00 of Tissue Work