Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Front Squat
Performance: 20 minutes to work up to a single – This is a possible PR day if you are feeling fresh – if you are wrecked after spring break, hit a heavy single.
Fitness: Work in sets of 3, take 20 minutes to work up to a challenging set. Perform 40 sec hollow hold flutter kick after each set.
Part 2 – Conditioning: “Jackie”
Performance: For time (RX is ON):
- Row 1000m
- 50 Thrusters (45/35lb)
- 30 Pull-ups
Fitness: For time:
- Row 1000m
- 50 Thrusters
- 30 Ring Rows
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