Skill: Rowing Technique
-Max Effort 500 M Sprint
Strength:
Phase 2 Week 4 Wendler – Deload
5 @ 40%
5 @ 50%
5 @ 60%
**Slow and Controlled**
**Focus on Good Form & Depth**
Conditioning
15 Min AMRAP
25/20 Cal Row
5 Buprees
10 Box Jump Overs
5 Burpees
10 Box Jump Overs
L1: 30/25, 24″/20″
L2: 25/20, 24″/20″
L3: 20/15, 20″/16″ or 24″/20″ Step Ups
L4: 15/10, DBs, Step Ups 20″/16″ or Lower