Quick Reminder:

  1. Coach Andrew’s Rowing clinic already has 4 spots sold out BUT you can claim one of the 3 remaining by clicking this link!.

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Mindset:

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”
–Andy Rooney

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Nutrition:

I’ve had lots of people ask how my ‘Catered Fit’ meals are going – they are DELICIOUS thus far.

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Movement:

A. Warm up & Mobility:

2 Rounds of 250m row, 15 Jumping Jacks, 10 No Push Up Burpees (Order doesn’t matter)

Mobility to be done during rowing rest below and is athlete’s choice

 

B. Skill/Strength: 20 Minutes Allotted for this
Row 3 x 500m @ 2k Race Pace

-PEOPLE ON AND OFF ROWERS QUICK!
-Race Pace is your 2k Row divided by 4
-THIS IS NOT 3 ME Rows

 

C. Metcon: 12-minute revolving EMOM:
Min 1 – 15 alternating Lunges with Plate Over Head (25/15)
Min 2 – 15 Plate Ground to Overhead (25/15)
Min 3 – 15 Air Squats

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Recovery:

Athlete’s Choice