Honey Badger Gym – Rowing

Warm-up (No Measure)

Pause Drill

Alternate between adding in and taking away the “Body Away” pause position. Have a friend or coach operate the drill and tell you when to “go” from pause position to pause position. Total time will be 8 minutes of drill.

2x

2min Arms Away, Catch

2min Arms Away, Body Away, Catch

Metcon (No Measure)

Row x 1000m, 1000m, 1500m, 2000m w/4:00 rest

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+4, 2k+6, 2k+6, 2k+8

Rest: 4:00/piece