09/07/2021

WORKOUT

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

ADJUSTING

*Reps, Loading, Volume*...

Row -- Athletes should adjust distance to complete the Row in 2:00-2:10 or less

S2O -- Load should allow for athletes to go unbroken Lunges -- Load should allow for athletes to go unbroken

*Movement Adjustments*...

Row -- Sub for 400m Run or 1200m Bike

S2O -- If the athlete cannot maintain the Front Rack they can sub for DBs

Lunges -- Athletes that are using DBs for the S2O can use DBs for the Lunges. If the athlete cannot Lunge they can substitute for Back Squats or Weighted Step Ups