Fitness and Performance
5 K Row
Set a goal time for distance,
Set the split to achieve goal,
When split drops by 10 seconds stop and rest,
Continue this pattern until 5 K is complete
Goal is the fewest number of sets…and no sand bagging!
Sport
Power clean (T&G)
3-3-3-3-3
For time:
21-15-9
Power Clean 135/95
Box jumps (step down) 24″/20″
Pull ups
