Tuesday Week#3 Speed

Warm up

2 minutes practice double unders

Wall climbs

Hand walks

Strict toes to bar

Super rocks

Skill

Rowing set up

WOD

Tabata the following:

·         Row

·         B2B squats

·         Burpees

·         Pull ups                     

CFE

Warm up

Row 2 minutes

Dynamic walk

Walking Sampson

Kneeling power broad jumps

WOD

5 x 800m row with 3 minutes rest after each effort

(Try to stay within 20 seconds of every effort/ consistence is key)