Dynamic :

A) Good Morning -  45 secs
B) Stiff Leg Deadlift - 45 secs
C) Hamstring Smash w/PVC
D) Hip Stretching
E) 500 Meter Row

Metcon (No Measure) Deadlift Technique :

A) Feet under hips
B) Keep the bar tight to the body
C) Shoulders slightly in front of the bar
D) Chest up
E) Core tight
F) Arms locked, not pulling
G) Keep weight on heels
H) Neutral head position
I) Shoulders and hip raise at the same time when bar is below the knee
J) When do I use a switch grip?

Metcon (No Measure)Rowing Technique :

A) Keep erect back
B) Extend legs then pull
C) Arms straight until hips open
D) Keep tension on chain
E) Don't let the chain wave
F) Neutral head
G) Where does the handle finish ?
Coaches explain personal preference
H) S/M- slides per minute

0-500 Meters - 28-34
500-1000 Meters - 25-30
1000+ Meters 18-24

500m Row (Time)Max Effort 500m Row

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