A. (For warm up) 40 second max backwards arm circles 30 second calf stretch each 20 calf raise with pause 10 shuttle runs (50’) B. (3 rounds) 400/350m row 300/250m ski 20 ring rows 10 back rack calf r
A. (For warm up) (3 rounds) 5 dbell single arm strict press 25/15lb each size 10 med ball front squats 20/14lb 20 second hollow hold B. (3 rounds) 10 back squats 135/95lb (from rack) 20 L raise over m
A. (For warm up) All dynamic stretches B. (3 rounds) 100m row 15 second ski 20 second bike (legs only) C. “The Wave” (Teams of 4) For time: 200 synchronized touch & go snatches 95/65lb *each break = p
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