GPP

Standard Warm Up

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WARM UP:

Keep KB Moving for 10 min

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10x Ground to Shoulder

500m Row/Ski

3 rounds; 3 min rest 

vary stroke rate each round

Stroke Rate for Row R20/22/24

Stroke Rate for Ski R40/42/44

Aim for 2k pace

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10x Good Mornings

10x push up

500m Row/Ski

3 rounds; 3min rest

vary stroke rate each round

Stroke Rate for Row R26/28/30

Stroke Rate for Ski R46/48/50

Aim for 2k pace

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CORE

6x30/30 Plank + Shoulder Taps

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Cooldown:

100x Face Pull