Monday, Jul 19, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
3 sets
150m Row
5 down dog to seal pose transitions
10 plate hops

**2. Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
-Practice transition and sliding the seat forward-

Over and Over
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower

Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)