Long Interval:
Row:
3 x 30sec on 30sec easy
2 x 30sec on 20sec easy
Running Drills
Alt leg pulls 5 on each leg x 3, jog out 20 yards after each round
Banded Run
3 x 30sec
5 x 200m - rest 1min
4 x 400m - rest 3:30min
3 x 800m - rest 4:30min
S/S
Overhead Bottoms up KB carry(single arm)
4 x each arm the length of rig (60ft) 55/35
WOD: 21-15-9
Lateral Box Jump overs 24/20
V-up
DB Snatch(on each arm) 50/35
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