Day#30 Week#7 Loading

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Weighted pull ups

Partner WOD

20 minute ping pong

3x DB shuttle

4 single arm DB burpee right arm

4 single arm DB burpee left arm

3 weighted pull ups

GoFit

Warm up

Rowing Technique #3

Rowing drills

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Movement standards

WOD

Tabata the following:

-Row for calories

-Air squats

-Row for calories

-Pull ups