Warm-up
Causal 500m row. (Open legs and focus on follow through and sequence.)
Prone swimmers
T-spine extension (wall)
Push-ups
Deficit push-ups
Pike push-ups
Build in skill
Metcon brief
Get comfy.
3.2.1.Go!
Metcon (Time)
55/40 cal row
35 handstand push-ups/push-ups
15/12 Cal Row
Rest 3m
3 Rounds
*Lots of different speeds in this workout.
**Make your speed be adapted to your efficiency on the first row.
***The push ups should be done in 3+ sets.
****Push hard on the final row.