For time
Christine
10:33
Did not do this under ideal circumstances, lack of sleep, poor nutrition and some adult beverages the night before, but it forced me to plan my attack a little better than I might have. Row splits were 1:47.1 – 1:49.9 – 1:48.9 – gameday, I have to row faster. What I did notice was after the first round of box jumps, I felt my leg drive on the rower effected as well as how much box jumps elevate my heart rate. 2nd round, first 8-9 reps, i tried to do a rep every 4 sec by watching the clock on top of the box and stepping down, this helped mentally helped me so I felt it allowed me to push a little harder on the last row.
+
Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)
done
+
Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)
done
+
Easy 15 min bike cooldown
About 10 mintutes