4.29.2016

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • KB Clean & Press x 5 per

Workout of the Day

A. 5 Sets

  • A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
  • A3: Alt KB Snatch x 10-12 – Rest 60 seconds
  • A4: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • Row 500m

1st @ 85%, 2nd @ 90%, 3rd @ 95% – Rest 3 minutes between

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