Rowing Diane

Rowing Diane

Strength

DB Complex

3 to 5 Unbroken sets

5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Front Squats + 5 DB Shoulder to Overhead

Conditioning

500 M Row

21 Deadlifts (225/155)

21 HSPU

500 M Row

15 Deadlifts

15 HSPU

500 M Row

9 Deadlifts

9 HSPU

Daily Challenge

Flutter Kicks, 2 x 100

Mobility

Scorpion, Bowler

Competitor

Snatch Balance + 2 OHS3 x 2 @ 75%1 rep = 1 snatch balance + 2 OHS

2 Snatch Pulls + 1 Hang Snatch 5 x 1 @ Start 75% Try to increase each set if possible

Airdyne

15 Min: 30 second sprint/ 30 second recovery


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