Rowing Sprints @ Team.  Really pleased with the effort and consistency as lately!


Weightlifting  Volume Training
2-3  perfect reps on the minute for 12 mins

*Again we are starting a 6 week cycle of weightlifting  volume training roughly once per week. The idea is to have you guys pick one weakness movement for the entire 6 weeks. If your weakness stems from lack of mobility…couple the excess minute with mobility/stretching at the point of restriction (i.e 2 Overhead squats with the remainder of the minute spent on overhead position mobility.


2 round Circuit- 2 minutes Max effort / 1 min rest

Rope Climbs
Tire Flip & Jump through
Slosh Pipe Press

write your goals if you haven’t yet.

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