It’s about time we set the record straight. There’s one place you should start when you’re learning about the movement of rowing and it’s the basics.
There are 4 basic positions you need to learn that will be the foundation of your movement. To clear up any confusion there may be about these 4 positions check out the video below:
HAPPY BIRTHDAY COACH DAVID SEGUN
What did you do this Memorial weekend?
Push-up – shoulder circles L/R
Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together
5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 8 reps
Use the time between sets to stretch calves and hip flexors.
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Handstand Push-Ups
30 Russian Kettlebell Swings
Cut Season Cash Out
Tabata jumping lunges
Out of Town WOD
100 Step-ups/Box Jumps
*Every minute on the minute 5 burpees