Monday (Sole lift/ Pace)

Warm up

ARE-Squat complex

2x

Regular elevated 3x with 3 second hold

Heels elevated 3x with 3 second hold 

Toes elevated 3x with 3 second hold

Regular elevated 3x with 3 second hold

A- 5x 3

Zercher squat

Skill

Basic rowing technique

B- 3 rounds of:

500m row

80 double unders

*15 minute time cap