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


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

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…


Row 4000m at 5000m PR pace

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