23 Apr 14


Partner Row:  10, 20, 30, 40, 50, 50, 40, 30, 20, 10 strokes for max distance.

Rest.  Then…

5 rounds, not for time:

  • Loaded Box Step Up X 20 each leg @ 35#/20# (pair of KB’s or DB’s)
  • Kettlebell 1 Arm Sit Up X 5 each side @ 53#/35#
  • Sandbag Half Moon X 5 each direction @ 60#/40#.  This is an oldie but a goodie that we haven’t done for a long time.  Please feel free to scale the weight, perhaps even using a med ball for some of our newer athletes or those who lack the basic strength/mobility to do the exercise correctly.  Click for a demo.
  • Rope Climb
  • Rest X 1:00

Mobility: Barbell Quad/IT Band smash X 3:00 each side.  Be sure to roll your leg to each side to access the medial and lateral aspects of the frontal thigh.  Good times…

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