CONDITIONING (10x) 150m row 1 min rest between efforts RETEST from 11-4-15 – Compare previous row times HERE.
SKILL WORK: a) (4x) 1 min Hand Stand Hold 30 sec rest 1 min Plank (55#/35#) 30 sec rest
b) (2x) 100 Band pull-a-parts 50 Scap Push-up 30 Behind the nec strict Press (45#/30#)
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb