AM:
Row
1250m rows x 6
Rest 2:30
+
Seated strict Press 6-4-2-6-4-2-6-4-2 wave
PM:
A. Seated behind neck snatch grip strict press
8-6-4-4-4
* using yest as gage. Adaption with position. We will rest this tomorrow.
B1. T bar rows (use towel if for nothing else or set up) 5 x 10 reps
B2. Belly to wall strict hspu (-1)
B3. Peg board : 1 hole adjustments for max in :30-:40 – up and down small sections.
B4. :15 bike sprint (echo / assault) @90+%
X 5 sets
C. Running
200m x 15; rest = 100m shuttle walk
*power is target today