Level 1

Row 500-400-300-200-100m

rest 1:1

Level 2

Row 500-400-300-200-100m

rest 1:1

Level 3

Row 500-400-300-200-100m

rest 1:1

Level 4 Rx

Row 500-400-300-200-100m

rest 1:1

Motivation

We’ll be starting a new cycle next week, with its major focus being on skill work/movement…

We will, however, still be following a strength program and this specific program uses percentages.

We’re going to test our maxes next week, starting Monday, so I need you to get a book to record your weights.

Please get a book to record your weights.

If you don’t record your weights you wont be able to do the strength program.

Please get a book to record your weights.

You have until Monday to get one!!

Strength

Overhead Squats 5 EMOM 10 minutes

Mobility:  couch stretch 4 minutes/side