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Saturday 10/16/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 minutes to warmup to your workout weights


With a partner, partition reps as necessary. One partner works at a time.

1000 m row

100 KB SDHP, 32/24kg

100 Bench Press, 115/75, if you can bench more than 225/155 then do 135.95, if you can bench more than 275/195 then do 165/115

100 back squats, 135/95. Racks OK.

100 box jumps

1000m row

Earlier Event: March 15
Friday 3/15/2019
Later Event: March 17
Sunday Funday 3/17/2019