warm up:

5 rounds of Cindy

30 sit-ups

30 hip ext

5 rounds of Cindy


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

Monday, March 18th, 2019 at 12:48 am / Competitive