CONDITIONING

0:00 – 11:00
Farmer Carry x 60 yards – heavy
Rest 60-90s between sets
11:00 – 22:00
Row Sprints :30.
Rest :90s between sets
22:00 – 32:00
Row, Bike, Jog
15s hard/45s easy
– Goal: Add 1 set to last week’s score for farmer carry. This workout can be done in ANY order to facilitate the class. Challenging pace.

Accessory Work

Banded Pull Through

100 reps for quality
– sets of 20-30 reps