Partner Rowing Warmup, penalty is air squats with 10/15lb plate counter balance.
P1 rows and stops to try and get the rower to land on 100m. However many meters they are under or over 100 they receive a rep penalty. If P1 rows 104m then she has 4 penalty reps.
Then P2 resets the rower and goes. First team to finish 5 rounds each and lowest score wins.
Review behind the neck jerk and how to fail reps.
As a class, with an unloaded bar or PVC pipe. Review the OHS.
Then…use at least 3×5 reps increasig weight to get to workout weight
Build up across all sets.
2-2.5 minutes rest between sets.
Stronger athletes are encouraged to use bodyweight across all 5 sets.
Scaled: Reduce loading, front squat, or back squat, squat to box
Max Push-ups on Knees
Max Push-ups hands on box
Rest 3 Minutes and repeat
If you hit 30 reps of any movement, move onto the next one.