Strength/Skill:
Not for time, for skill pacing development!
Row 500m, 400m, 300m, 200m, 100m
-Start at a moderate pace for the 500m, then try to increase your pace by :05/500m each round
-Rest ~1 min between rounds
Metcon:
27-21-15-9
Sumo Deadlift High Pull 75/55lb
Burpees Over Bar (not bar facing)
Accessory Work:
Abs by Ash
E2MOM
15 GHDs
1 Legless Rope climb
Remaining Time Front Plank
*Rest for 30 sec. And repeat 4 more times
Mobility:
Partner Quad smash – 2-3 min per side. This should hurt a little, use a safe word
