Recommended Warm Up (10 Minutes):

3 Minutes on a Machine

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

10 Tempo Air Squats

10 Jump Squats


5 Rounds for Time:

500m Row

20 Toes to Bar

1:00 Recovery Bike Erg

*This took most between 20-25 minutes.  The bike should be an easy recovery pace, but at 80-85 RPM.  Work hard on the rower and toes to bar.  You can also do a 200m jog to recover as well!  Stagger the start by about 2 minutes.  Send the second group after the first group is all off the rowers.


Back Squat (20 Minutes)

10 x 2 @ 75% of 1RM

*Try to add 5-10# from last week.  The focus here is putting as much force as possible into the ground every rep.  Do a new set every 90 seconds.

Skill Work