20 November 2014



Warm Up: Tabata Wall Ball, Tabata HS Hold (wall walk)
Skill Work – Split Jerks – foot work
Strength: Barbell Complex 3,3,2,2, 1,1
2 push press + 1 split jerk
10 rounds
250/200m row, 1 minute rest
if short C2s, partner fastest rowers and alternate 200m sprints…
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