Wednesday

Aerobic Work:
Aerobic Work:
Row 5K
*Every 1000m get off and complete the following:
* Increase DB wt. from last week
* Increase speed of 1K every 250m
(ex. 2:06, 2:04, 2:02, 2:00)
2 – DB Press R
3 – DB PP R
5 – DB Jerk R
5 – DB Bent Over Row R
2 - DB Press L
3  - DB PP L
4 - DB Jerk L
5 - DB Bent Over Row L

Strength Work:
Gymnastic Warm Up:
8 min AMR:
- Hollow Body Hold + heal Taps
- Single Arm RR Hold - 10sec/side
- Tall Kneeling KB halo
+
A1. Muscle Snatch + OHS (2+1); 10 minutes
B1. C2B/Pullups - Unbroken set (-1), rest 60 sec x 3 sets
B2. KB FR Rev Lunge Step to Deficit - 8 Alt x 3 sets
+
5 RFT:
6-10 HSPU
6-10 T2B

200m Run