Rowing "One Kay"


Push Day Warm-up
Complete individual warm-up prior to class.
Doubleunders 5 Minute AMRAP
Wall Climbs x5
Split Jerk w/bar x10


5 Way Simple Shoulder Stretch


Never Too Strong Seminar on Sept 27-28.
The price goes up $50 in TWO DAYS!

Push Day:

Shoulder Press 3x5 @ 75%
Push Press 2x5 @ 100%
Push Jerk 2x5 @ 110%
Split Jerk 2x5 @ 115%
New Athlete Shoulder Press 3x5

Skills & Technique: (Click below for links to more info)


Rowing "One Kay"
Row 1k x3
Rest as needed between attempts.
Record Fastest and Slowest times.
Greg KeeterRowComment