Warm up:

Row 1k(sprint last 150)

3×5 strict chin-up+10 v ups+15 squats

Row 1k(sprint last 150)

A) class

B) 5 rounds

30 push Press 

30 step back lunge

Use 2 DBs around 45ish/30ish lbs

C) 20 mile assault w/partner 

Alternating every mile

Push the pace here. Try to go with someone around your same Mile times

D) if you feel great

3 x 15 push Jerk 

First set 135/95

Second set 165/105

Third set: AHAP

Friday, June 30th, 2017 at 1:04 am / Competitive