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07.21.2016

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Screen Shot 2016-07-20 at 10.37.34 PMWarm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility

“Fran”
21-15-9 reps for time of
Thruster (95/65lbs)
Pull-ups

Notes: Compare to 06.02.2015 linked HERE.

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Skill Development: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

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Samy Daghir

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