Tuesday, June 21st 2016

Warm-Up:

Row 1000m @ easy pace

 

Movement Prep:

PVC Pass Through x 15

PVC Overhead Squat x 10

Active Dead Hang on Pull-Up Bar – 2 x :30

Push-Up Ladder – 2 x (1 – 5)* 1 Second Pause at the Bottom of Each Rep

 

Conditioning:

Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups *Strict if possible.  Sub Kipping Pull-Ups or Ring Rows

30 Push-Ups

45 Air Squats

*Complete each set as quickly as possible and note times for each set.

Then:

4:00 Intermission

Then:

6x (30sec Work/30sec Rest)

Row @ >150m Pace per interval

2 Blocks, Rest 4:00 between blocks