Complete the strength portion from Tuesday or Wednesday if you missed it…


Rotate through the following exercises for 20 minutes:
10 Push-ups
Hollow Hold, 20 seconds
3 Muscle-ups
Arch Hold, 20 seconds
3 Strict Chest-to-bar Pull-ups
10 Alternating Pistols
10 Tuck Crunches

Coach Alex’s Notes:
The focus should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

Complete the conditioning portion from Wednesday if you missed it…


Eight rounds of:
Row 500m at 2000m PR pace
Rest 1 minutes

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