Mobility:
Hips

Skill:
Rowing Technique

Workout of the Day
4 sets
500m Row
Rest 2-3min
The goal is to maintain a similar pace for all 4 sets and the focus should be on technique.

Finish:
2-3 sets
Suitcase/Waiters Carry x gym length
Paloff Press x 12 each
Half Kneeling Single Arm Dumbbell Press x 8 each
Cossack Squats x 12
Dumbbell Bicep Curls x 10