Rowing Technique (sprint start)
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3 rounds:
10 alt. Thoracic bridges
10/10 crossbody chops
5/5 half kneeling windmills
5/5 deadbug with ball
30 seconds work/30 seconds Rest x 20:
1. Row
2. 10/10 single arm DB push-press
3. 30s grapevine step overs
4. wallballs
5. side shuffles
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
