Saturday 7/21/18 - Row City


W: 400m Run or 800m Bike

2 Rounds

6 Wall Facing OHS

6 Pvc Pass Through

6 Jumping Squat

M-1: 6 Sets:

10 Overhead DB/KB Walking Lunge 53#/35#

:15 Rest

10 Overhead Squat 95#/65#

:15 Rest

:20 Wall Facing HS Hold

:15 Rest

Purpose: Build overhead stability.

Goal: Unbroken reps.

Load: Choose a load that allows for unbroken reps with controlled movements.

Options:

10 Overhead DB/KB Walking Lunge 35#/18#

10 Overhead Squat 75#/55#

:20 HS Hold

10 Stationary Single Arm Overhead Lunge/Side

10 Overhead Squat 45#/PVC Pipe

:20 Ring Plank Hold

M-2: Row 5 Sets: 2:00 @1K PR Pace 1:00 @500m PR Pace 1:00 Recovery Pace