BuddBells.com

Skill: rowing

Warm-up: 100m -200m -300m race
Active rest: flutter kicks ( how ever long it takes you to row that is how long you active rest)

Skill: Heavy press
1) press groove (light weight)
2) stacked press or single press (medium weight)
3) loaded clean (heavy weight)
4) long push press (heavy weight)
5) press (heavy weight)

workout: tabata 20 seconds work/ 10 seconds rest
4 minute: figure 8 to hold to squat (hold the weight during “rest”)
8 minute: mountain climber and superman: alternating exercises every 20 seconds

Warm-down: 100m- 200m -300m row race (beat your first times!!)