Rowing Workout

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Buy In:

2 Rounds of:
   20 side to side hops over barrier
   2:00 jump rope/double under practice
   10 super slow squats – as a group
    5 pushups

Skill Practice: Overhead Squats

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5 Rounds for Time:
  • 200m Row
  • 10 Sit up wall ball (4-10 lb.) 
  • 10 Superman (3 sec hold) 

Cash Out: 

   Back Bridge Practice
  
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