Metcon (No Measure)
Wall Slides x15
Windmill x10
Push Press (1-1-1-1-1-1)
Shoulder Press (1xME @ 60% of 1rm Push Press.)
Metcon (6 Rounds for distance)
Rowing Power Drill
Score = Total Distance per Rounds
1:1:30 Intervals
S1- 24 s/m
S2 – 25s/m
S3- 26 s/m
S4- 27 s/m
S5 28 s/m
S6- ME
Focus on keep your Strokes per Minute (bottom left corner number) at the Target Number. You will have to control how fast you are sliding back and forth. However we want to see A LOT of force on that handle when you pull.
This drill will teach you how to pace.