S3 Conditioning - Strength and Row Pairings

Equip A: Rower, Heavy DBs (25s for erin), Light Slam Ball (10), KB (1.0)

WARM-UP A:

3 Rounds -

*100m Row

*5 x Toe Hold Squat Stretch

Strength Pairing #1:

5 Rounds -

10 x DB Thruster

10 x Pull-Up

-1 min. to finish once first person completes assignment

Row Work:

3 Rounds -

200m Row

20 x Squat Jump

Strength Pairing #2:

5 Rounds -

10 x DB Squat-Thrust

10 x Hanging Knees-to-Elbow (challenge: 10 lb. Slam Ball squeezed b/w knees)

-1 min. to finish once first person completes assignment

Row Work:

3 Rounds -

200m Row

10 x Burpee

Strength Pairing #3:

5 Rounds -

10 x KB Swing

10 x alt. Single-Arm KB Sumo Deadlift High Pull

-1 min. to finish once first person completes assignment