Strength & Conditioning
A: Midline Conditioning
Alternating EMOM 12′:
1- Ring Plank Hold x 30 seconds
2- Wall Walks x 2-3 controlled reps
3- Hollow Hold x 30-45 seconds (weighted optional- light DB/plate between hands and/or feet)
B: “Curb Your Erg”
Row as many meters as possible in 12 minutes (set monitors to count down — see instructions below), focusing on maximizing efficiency and power through a controlled stroke rate.
Rx = keep your stroke rate between 22 and 28 the ENTIRE time