WARMUP
Group Mobility movements - coach lead
On Own - ROW 600/400 meters at MEN 1:55-2:00 pace WOMEN 2:15-2:30 pace
Dynamic Stretching - coach lead
On Own - ROW 600/400 meters at MEN 1:55-2:00 pace WOMEN 2:15-2:30 pace
Dynamic Stretching - coach lead
BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
5 rounds for time
5 HSPU
10 Weighted Sit-ups 45/25, 25/15
5 CTB pull ups
10 Ring Dips / Box Dips
5 HSPU
10 Weighted Sit-ups 45/25, 25/15
5 CTB pull ups
10 Ring Dips / Box Dips
Day 19 of 22 Push Ups
3 rds
2 rope climbs
22 dbl unders
3 rds
2 rope climbs
22 dbl unders
