Mobility
Banded Shoulder
30 Hollow Rocks
Partner Execution Stretch
30 Hollow Rocks
Preparation
Handstand Press-up/Pike HS Press-ups
Pull-ups/Tap Swings/Ring Rows
Gymnastic Conditioning
In pairs:
Row 2000m @ S/R 22-24
Non-rower holds top of press-up
Row 1500m @ S/R 24-26
Non-rower holds KBs in rack position
Row 1000m @ max effort
Non-rower holds KBs in OH position
– Switch rowing as needed
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