warm up:
5 rounds of Cindy
30 sit-ups
30 hip ext
5 rounds of Cindy
mobilize
A. 3 tempo(2 sec decent) every 3 minutes x 15 min
12/8 butterfly chest to bar after each set
B. The part no one wants to do…
4 rounds
500 m row-Easy(establish a true recovery pace)
500 m row-Tempo(sustainable fast/same across all rounds)
C. Class
D. Weakness or nothing