Warm-up
5 minutes of skipping rope
Then
Two Rounds of Cindy
Specific Warm-up
Rowing Build ups
Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
-reduce so row can be perform in less than 40 seconds and Push-ups unbroken easily
Post
Pull-up /Muscle-up practice
-do not smoke yourself here we will practice the basics and keep the volume low
-if you are significantly more sore than normal, use this time to mobilize