WOD WOD, February 16, 2022

2 minutes Rowing Running Biking
Over All Body Activation

Then "Tabata " Core Alternate 8 Sets of:
:20 Bird dod
:10 Rest
:20 Alt Superman Hold 5 sec

4 sets
:20 burpees
– Rest :10
:20 Russian twists
– Rest :10

ROWING SKILL WARM UP
Set 1:
Identify split time (per 500-m pace) as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
18-20 strokes-per-minute pace, your split time (per 500-m pace)
15 pulls on the rower (18-20 strokes per minute)

Set 3:
22-24 strokes-per-minute pace, notice that your split time (per 500-m pace) faster stroke rate — should be faster.
15 pulls on the rower (22-24 strokes per minute)

Set 4:
26-30+ strokes-per-minute pace, split time (per 500-m pace)
15 pulls on the rower (26-30+ strokes per minute)