Am – Prep body – for pm 16.5
A. 500m row ; increasing intensity with each X 4 rest 2:30 between
B. :15-:20 sec bike sprint X 5 – rest 1:30 between. – stretch out and some dynamic work
C. Positional Prep for movements
D. 3 rds @80%
10 thrusters 95/63
10 bar facing burpees
Rest 2/1 – then
3 rds @ higher intensity
5 thrusters
5 bar facing burpees
E. Recovery & strategy prep
Pm:
16.5