Warmup: row 1 k plus 4 x :20 sprint/40 rest


A) “Rick”

B) imbalanced farmer carry 

6×50 yards (Alternating arms each time)

load a farmer handle to a heavy weight. Then grab a 53/35 KB for the other side.

C) 6×5 tempo ghr 

Tempo is slow

D) assault bike 20 min at a moderate pace. Keep heart rate up but in check.

Friday, November 11th, 2016 at 4:03 pm / Competitive