Shoulder and Hip Mobility
Dynamic Warm-Up
5min Jumping Rope
Countdown of the following (conditioning workout)
Row 1000m
Clean 95lbs 12x
Press 95lbs 12x
Row 800m - Clean 10x - Press 10x
Row 600m - Clean 8x - Press 8x
Row 400m - Clean 6x - Press 6x
Row 200m - Clean 4x - Press 4x
Total Rowing Distance: 3000m
Total Weight Lifted: 7,600lbs over 80reps
Goals: Work on form of all 3 movement while staying below 85% the entire workout
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