Tuesday, June 7th 2016

Warm-Up:

Row 500m @ easy pace

 

Movement Prep:

Foam Roll:

Thoracic Spine – 2:00

Lats – 1:00 each side

Glutes – 1:00 each side

 

Strength:

Pull-Up Ladder: 3 x (1- 5)

Dumbbell Complex:

Complete 3 sets w/20-25# Dumbbells

6 x Hi-Pull +

6 x Bent-over Row +

6 x Hang Clean +

6 x Front Squat Push Press +

6 x OHS & SOTS Press Combo +

6x Push-up + Row w/ each arm

 

Conditioning:

3 x 250m Row For Time

3:00 active rest between intervals