Thursday, April 20th 2017

Same Thursday format as last week....

1. Option A: Capacity/ Endurance Work

For time:

1000 m row/ 2K Bike

Rest 4 minutes

750 m row 

rest 3 minutes

500 m row

rest 2 minutes

250 m row

25 minute time cap

Option B: Posterior Chain Accessory work

Purposely make these movements more challenging. Focus on intensely engaging every muscle near the intended target area.  

a. 4x15 Pendlay Row

b. 4x8 Back Rack Lunge (8 reps each leg, try to go heavier than last week)


2. Mobility Work 20 minutes