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


Rotate through the following exercises for 20 minutes:
10 Banded Push-ups
Hollow Hold, 30 seconds
2 Bar Muscle-ups
Arch Hold, 30 seconds
3 Strict behind the neck Pull-ups
20 Alternating Pistols
15 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 -2 seconds
Rest 1 minutes

Five minutes of:
Static Stretching or Tissue Work (time permitting)

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