Warm up
Dips
Pull ups
GHD sit ups
GHD back ext
OHS
Pull ups
GHD sit ups
GHD back ext
OHS
Skill
Rope climbs and varations
WOD
Complete the following:
10 rope climbs
Then 5 rounds of:
10 TTB
10 deadlifts w/95 m/135
CFE
Warm up &
Skill
Stroke technique
8 x tabata row
(4 sets no straps/ 4 sets strapped
in)
WOD
40 minutes max distance row
Week #2
Day#2 TEAM Screening
Part#1
Max strict HSPU
Part#2
1600m max effort run
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