Mobility:
Hips

Skill:
Rowing Technique

Workout of the Day
Option 1-
2 person team For max meters
Partner A rows while partner B completes:
1- 200m Farmers Carry (53/35)
2- 200m Sand Bag/Ball Carry (Bags: 150/100/80/60 or Slam/Wall Balls:40/30)
3- 60sec Hang from bar with hollow body
4- 60sec Left Plank
5- 60sec Right Plank
6- 60sec Wall Sit

Option 2-
20min Stroke Rate Row

Option 3-
Assault Bike Intervals