February 21st, 2018

WEDNESDAY

Fitness:

“A1. Double KB OH Carry 100′ x 4
A2. Ring Row w/ feet elevated 4 x 8-10 “”slow and controlled””
A3. Sea Lion (Down and Back) 150′ total
+
Partner Up/1 working and 1 resting
14 min AMRAP
7 DB Thruster
6 Cal Row
5 Burpee Over Rower
+
4 sets
1 sled
Shuttle run”

Competition:

“****Same workout as last week***
The goal is to maintain same output-pay close attention to the cool down
+
400m run @ 90%
200m recovery run
x 4
**200m run is your rest
+
200m run
rest 1 min x 5 sets
+
stretch ankles/calves 2-3 min
work on any problem areas 2-3 min
+
walk/easy AB 5-10 min
“