Endurance 4/12/15

Warm-up

2 min ME Double-Unders/Singles

Rest 1 minute

2 min ME KB Swings

Mobility

Hips and Psoas

Strength

2 x 10 Wtd Good mornings (bar)

Deadlift 5-5-5-5-5

(70-75% 1 RM)

Endurance

Pace: Long Interval Pace Run/ Row

(7 min on w/ 3min walk/rest)

Continue until pace deteriorates

Or

SI: Row 20 sec on, 10 sec off

(Pace boat: ex: Aim 70 m per 20 sec interval).

Continue until pace deteriorates.

LI: 3-4 x 1200 m Row, 3 min rest between rounds