SKILL
3RNFT – core work
30 sec hollow tuck w/ 3 sec tuck hold
30 sec v-up
30 sec hollow tuck to superman roll
… optional after the 3RNFT …
150m rower rollout
Here is a video of the rower rollout: https://www.instagram.com/p/BcH8QhrltEV/
The handle has to be held along with the seat. A modification from that would be to hold the seat, and not the handle, and do a set of 10 to 20 reps.
WOD
750m row
then
10 rounds of…
10 push-ups
10 air squats
then
750m row
HELPFUL INFO
Most heart attacks occur in the morning… Monday morning. Part of it has to do with stress, mental and physiological. The first day of the week is also the first day of the work week, and a lot of folks dread the week in front of them. But there is more to the morning heart attack. There are physiological factors at play, some of which we do not understand and some of which we do.
Chief among the things we do understand is the role dehydration plays in blood clots, stroke, and heart attacks. Most of us do not drink water during the night because a) we’re sleeping and b) because we don’t want to have to stagger to the bathroom to pee. This lack of water turns our blood viscous, and the heart has to work extra hard to pump that sludge through our veins. To make things worse, the first thing most men reach for in the morning is a cup of coffee or OJ. Caffeine is of course a mild diuretic, while orange juice is osmotic and causes fluid to move from the vascular system into the intestines. Either one can leave the heart high and dry.
To help protect yourself, cardiologist Joel K. Kahn recommends keeping a keep a glass of water at your bedside and drinking it before you get out of bed. The water increases the liquid volume of the blood, thus reducing the risk of blood clots and heart attack. At the very least, drink water with your coffee.
