Friday 3/7/14

A. 1K row
B. 2R of:
10 spiderman lunges
10 box squats
10 hip extensions
10 wall sit stick-ups
C. Four sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
D. Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Shoulder to Overhead
E. 5min Foam roll/barbell mash
F. 5min Static stretch

Row 300m @85%
Rest walk work time
x 8
Open prep – come in get warmed up, feel it out, shut it down.

A. BS @30X1; 2-3×3; rest as needed
B. emom – PS not TnG x 2- 5mins 65-70% of 1rm
C. 10-15min open movement practice
Row 1min tough rest 1min x 4
Row 1min 97% effort
10mins Z1
– build per set on BS get in feel good
– drop PS from top each rep
– Row is same pace each time 90% aerobic
– go after the 1min row
– Z1 is your choice


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