11.19

3-5 minutes of workout prep
*glute and shoulder activation work
(single leg glute bridge, scap pull ups, wall slides, lateral goblet squats)

then

75 sec. row holding 8-10 sec. off 1K pace
rest 2:00 minutes (complete 4-6 CG bench press + 2 seated high box jumps)
x4 rounds

rest 5 minutes

75 sec. row holding 8-10 sec. off 1K pace
rest 2:00 minutes (complete 4-6 HPC + 10m seal walk)
x4 rounds

~cG bench press and HpC weight should be performed bt. 70-85% of maxes

~8-10 sec. off 1K pace should feel around 80% effort. This is something that isn’t going to destroy you but you will be breathing. You should be able to transition quickly off the rower and into the movements.

Cool Down
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg
partner pull up bar stretch x 40 sec.