06/10/2021

2 SETS FOR QUALITY*

500/400m Row

12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)

3/3 DB/KB Windmills

Immediately Into...

2 SETS FOR QUALITY*

500/400m Row

25 Russian DB/KB Swings

1:00 Bar Hang

*Athlete Choice for all weights.

PARTNER FINISHER

IN TEAMS OF 2...

FOR TIME

2000m Row*

*Partners alternate every 250m until completion of 2000m

ADJUSTING

*Reps, Loading, Volume*…

Row -- These should be consistent, and all under 2:30 each set- we can adjust the distance for any athletes that would be

unable to complete 500/400m in this time frame.

Single Arm Supported Bent Over Row / Windmill / Russian Swing -- Weight is dictated by the athlete’s ability to perform

each movement with control and stability. Athletes should choose a weight that would allow them to complete each

unbroken.

Bar Hang -- 1:00 might be a long time for some of our athletes to hang from the bar, so we can always cut back the

hanging time, or we can adjust the hang to be slightly supported by the legs (or a band) if needed.

*Movement Adjustments*...

Row -- if equipment is a constraint, we can sub a run (400/300m) or a bike (1500/1200m).

Single Arm Supported Bent Over Row -- If an athlete cannot perform the supported BOR today, we can sub a Single Arm

Ring Row.

Windmill -- If we have an athlete that cannot perform Windmills, we can sub a :30/:30 Single Arm OH Hold.

Russian Swing -- For any athlete unable to perform swings, we can sub a KB/DB Good morning or Deadlift.

Bar Hang -- If we have an athlete who cannot hang from the bar today, we can sub a Ring Row hold, or a DB or KB Farmer’s