*Help Support Damon HERE

WOD:

Session A:

1) Row:

A) – 1000m Row @ Easy Pace – 5-10 second Push Every 250m

B) – 10,000m Row @ Moderate

For the 10K Row work for a maintainable pace across the whole distance.

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Walking Lunges: 400m

Performed at an easy tempo, not for time, focusing on good activation each rep.

3) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

4) Cable Hamstring Curls: 100 Reps

Pick a weight you can perform 40-50 reps to start.

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

6) Reverse Sled Drag: 8 x 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE