Monday 6/15/2015

A) 250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell Swings
250 m row @95% effort
Shoulder Stretch (Coaches choice)

B) Every 90 Seconds For 12 Minutes (6 sets) do:
Toes To Bar x5-10
Ring Dip x5-10

*Scale for Ring Dips
1-Banded ring dips (Band anchored at the top, supporting you under the arms, around the chest),
2- Stationary Dips (Use band if needed)

C) For Time:
1000 m row

Then do:

4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)

*Score total time. This is a re-test workout.

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