Tuesday, August 2nd 2016


Row 500m @ <2:00 Pace


Movement Prep:

Wrist Circles/Elbow Circles x 10-15

Arm Circles x 15

Over & Back x 15

Corkscrews x 10

Tricep Stretch Sidebends x 5 p/side

Torso Rotations x 10

Bow and Bend x 10

Hip Circles x 10

Iron Cross x 10

Scorpion x 10

Elbow to Instep x 3 p/leg

Kossack Squats x 10  p/leg

Lateral Lunge to Drop Lunge x 5 pleg

Ankle Stretch, Squat Knee Circles, Squat Slides x 10 each



Clean and Jerk-

Build to Heavy Double



Tabata Intervals-

Single-Leg Burpees

Rest 2:00

Frog Hops