Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

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