Warm Up
3 rounds
30 seconds double under practice
30 second glute bridge
30 seconds med ball jefferson curls
30 seconds band pull aparts
30 seconds shuttle runs
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks
Strength
Every 2 minutes on the minutes x 7 rounds
Pendlay Row x 11 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 10 reps last week
WOD
Competitive:
2 rounds for time
2000m row
1000m weighted vest run (25 / 15)
Performance:
2 rounds for time
2000m row
1000m run
Lifestyle:
2 rounds at a consistant pace
5 minute row
5 minute run
*if it’s raining pick a workout to retest