2 Rounds:
10 Spiderman Lunge to Downward Dog
10 KB Sumo Deadlift High Pulls


Rowing (5:00)

While it is important to bring the intensity today, we don’t want to do so at the expense of a poor posture on the seat. It is common to see athletes round their upper back to reach the handle in a few inches further. Keeping the chest tall with the shoulders down and back better allows athletes to use the legs first, which results in a better looking and more powerful stroke.

Force Curve
The force curve display on the C2 Rower is a valuable tool that is often underutilized. The force curve is a graph that shows you how you apply power during the stroke, and how that power varies as you use the legs, back, and arms. The smoother the curve on the screen, the smoother the applied force. The more area under the curve, the greater the force applied. The ideal force application will look like a bell shaped curve on the screen. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke.

Metcon (Time)

Teams of 3
For Time:
10,000 Meter Row
Switch Every 250 Meters


Individual Version
10 Rounds For Time:
250 Meter Row
Rest :30 Seconds Between


Cool Down/Mobility

1:00 Quad Stretch (each leg)
1:00 Childs Pose
1:00 Pigeon Stretch (each leg)


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