Wednesday 7-9-14

Warm Up

Rowing 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Bent over row

5-5-5-5-5

Conditioning

1000m Row 

then 

3 Rounds 

20 Pull ups 

20 KBS (53#/35#)

Mobility of the Day

Scapula pulls 

Share