RX
2 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row

TIMECAP 12:00

DYNAMIC WARM-UP | 8:00
AMRAP 5:
20 jumping jacks
10 sumo deadlift high pulls (empty barbell)
10 push-ups to down dog
10 push presses (empty barbell)

ROWING TECHNIQUE PRACTICE | 6:00
2 Sets x :20 fast pull, slow return: Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.

2 Sets x :20 upright torso: Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.

2 Sets x :20 level hands: Demonstrate keeping the hands at the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes.

PRE-WORKOUT LIFTING | 18:00
8 sets for load:
2 shoulder presses

STRETCHING | 5:00
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side