Honey Badger Gym – Rowing

(No Measure)

5 minute Dry-land warm-up

Pick Drill

2 minutes

“arms only”

“arms and body only”

Metcon (Distance)

10 rounds of 3 minutes:

(30 minute continuous effort)

min 1: steady state pace

min 2: 75% effort(~2k+5)

min 3: 90% effort(~2k-5)