Wednesday August 11th

Warm up - Couch stretch, straddle hamstring stretch, twisted cross stretch, calf/ankle stretch, roll into intervals first one is warm up.

Rowing Intervals

6 x 500m w/1 minute rest

*Get progressively faster each interval, first row is just a warm up/10k pace.

Snatch 10 singles with 78% EMOM

Clean 10 singles with 78% EMOM

jerk from the rack 10 singles with 80% EMOM

front squat 3 sets of 3 (work on position and technique, don’t go over 80%)

EMOM x 10 minutes

15 Ring Dips (Strict if possible)

20 GHD Sit Ups

*Alternating Minutes