DROM
SMC
5 min Double under practice
S&C
Front Squat 5×5, every 2 min
[rest 5-10 min]
3 RFT
10 Clapping Push ups
10 KB Snatches each arm
10 Body Rows
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Endurance
Tabata
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
Run: Use a treadmill, set at 10-12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
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ryanrspeed 