Mobilize/Open: Shoulders
Strength: Press 3-3-3-1-1-1
Work:
Four rounds for time:
Close: Foam rolling & trigger point work
Have a foam roller at home but not sure what to do, or in need of some new ideas? Check out this video. #4 is a good one!
Strength: Front Squat 3-3-3-1-1-1
Work: 500m row, max effort
-5 min recovery-
Ascending ladder of goblet squats and toes to bars. On the first minute, do 1 goblet squat and 1 toes to bar. On the second, 2/2, then 3/3, 4/4, etc. until you cannot complete the required repetitions within the minute.
Some 2008 Olympic rowing excitement (and epic announcing) to get you pumped for your 500m!
Warm Up: Pull-Up, Push-Up, Squat
Mobility: Overhead Position
Strength: Press 5-5-5-3-3-3
Work: Seven rounds for time of,
Mobility: Calves