Mo. 4. Aug.
a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions
b) warm up 4min
amrap 4min
10/8cal row
10 push ups
10 shoulder taps
c) bench press 14min
set 1 5 reps at 77%
set 2 3 reps at 81%
set 3 3+ reps at 87%
d) conditioning 16min
for time
50 push-ups
100/80cal row
20 wall walks
Skill Class 18:00
rowing technique + double under