Row Skill:

8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing

 

For total sprint meters

 

Conditioning:

“The Real One”

Complete as many rounds as possible in 15 minutes of:

1 Ring Muscle-up

6 Squats

7 T-push-ups

2 Thrusters (135/95)

 

For Score

Compare to Monday, 07 October 2013

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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