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


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


Four rounds of:
Row 1000m at 2000m PR pace
Rest 60 seconds

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