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Thursday 3/14/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

1500 m class row

Workout Warmup:

Bench Press

5x5 at 75% or 5lbs heavier than last week

Workout, and Endurance:

Tabata, 8 rounds 20 sec. of work 10 sec rest. 1 min rest between movements.

Ball Slams 30/20

Air squat

Sit ups, palms on ground

Shoulder press, empty bar.

Arm curls, empty bar

Lift and Skill:

Work on goats, Pistols, C2B, MU’s, rope climb.

Earlier Event: March 13
Wednesday Snow Day
Later Event: March 15
Friday 3/15/2019