Thursday

Skill: Rope Climb (Basket Method)

https://youtu.be/qFE7pgOrj5w

 

Row-ga

2 minutes row + 2 minutes flow for 24 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Crow / Headstand / Tripod

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Warrior 3 Left Leg Down

5) Warrior 3 Right Leg Down

6) Transition back to Rower


10 minutes mashing