Thursday

Chris Funk….Gymnastic Volume training with 2 back flips on the minute for 12 minutes.  Thinking outside the box!

WOD

Spend 20 mins working up to a 1RM deadlift

then

Partner Strapless Row 2500 meters or Partner Airdyne 3 miles
Row alternates every 200m
Airdyne alternates every 0.2 miles

*15 min cap

Recovery day = Swim off the backshore. The water is lovely!