Friday

Friday


Friday
Skill work
1000m Row
-3 minute rest-
2x500m Row 1:1 work:rest

Conditioning

Kramer
4 Rounds for Time
250m Row
6 Chest to Bar pull-ups
12 back squats 135/95
2 ring muscle ups

*2 bar muscle ups, 2 ring pull-ups, 4 Bar pull-ups, 4 banded pull-ups, or 6 ring rows may be performed in place of the ring muscle ups.

Core
Tabata 6 mins
Hollow rocks
Leg raises
Russian twists

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