6000 m row broken into 250 meter increments.
Couch Stretch: 2:00 ea
Splits L/R: 2:00 ea
Seated Straddle: 2:00
Lunge instep with ankle rolled: 2:00 ea
50 Marching Bridges
15 Air Squats
15 Straight leg deads
These should be light and have some movement to them. Be active in your stretch.
Warm up with muscle snatches.
1) Build up to a soft max power snatch+snatch balance.
2) Build up to a soft max power clean + jerk
3) Hip Extensions on GHD-5x5 weighted. Drop weight on last rep and hold for 5 seconds.
4) Iso pull ups- Do a pull up and hold at top for 10 seconds. Thats one rep. 5x1