5/5/2022
W.U. Group Stretch
Core 1: 3 x :30 sec Hollow Holds
Conditioning: work through as sprints, record times
- 500M Row
- Rest 1 min
- 1000M Row
- Rest 2 min
- 500M Row
- Rest 1 min
- 250M Row
Core 2: 3 x :30 sec Tuck Hold from pullup rack
W.O.D 18 min Not For Time
- 8/8 x Chainsaw Rows
- 12 x DB Upright Rows
- 8/8 x Split Squats (elevate back foot)
- 10 x Lying DB Pullovers
**Use AHAP weight with high quality movement standards, slow and steady