Train

1) Barbell Bent Over Rows 3 x 12
*3 Second Negative

2) Boat Race

3 Rounds For Time (25 Min. Time Cap)
500m Row
400m Run
*Rest 3 Minutes B/n Rounds

Stimulus

1) Build over the 3 sets, while maintaining a full 3 second lower from chest down to extension. Pull into the hip crease with shoulders squeezed and traps down. Avoid the shoulders riding up into the chest.

2) This is a repeat workout from 08/08/23. Look to push the pace and earn that 3 minute rest. Row will take roughly 2:15 or less, with the run having the same time. Run can be subbed with a 25/20 Cal Bike

Extra Credit
3 Rounds
30 GHD Sit Ups
60% Max RMU
*Rest 3 Minutes B/n Sets