FRIDAY 3/14/14

*1K Row
*2R of
10 box squats
10 goblet squats
10 hip extensions
10 push-ups
10 wall sit stick-ups
A1. RDL @3111; 7-10×4; rest 90 sec
A2. CGBP @31X1; 5-8×4; rest 90 sec
B1. Wtd hip extensions @4021; 5-10×4; rest 1 min
B2. db laying tricep extensions @4011; 7-10×4; rest 2 min
C. db waiter’s carry 100m/arm not for time

Row 500m @80%
Rest walk 4-5 min
x 5
Open prep – come in get warmed up, feel it out, shut it down.

A. BS @30X1; 2, 2, 2; rest as needed
B. emom – PC not TnG x 2- 5mins 65-75% 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 PC 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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