Fri June 13 "Boat Race"

Move

1) Strict Press: 3 x 6 Building

2) 6 Rounds:
Min 1: Row
Min 2: Shuttle Run or Bike
Min 3: Rest

Train

1) Strict Press: 3 x 6 @ 70%

2) Boat Race

3 Rounds For Time (20 Min Cap)
500/450m Row
400m Run
*Rest 3 Minutes between rounds

Stimulus

1) You will perform three sets of 6 reps of strict press. Focus on stacking the wrists and shoulders in the lock out. PUsh the bar back behind you and look up.

2) This is a benchmark workout of cardio movements paired together. You will have rest built in so aim to push hard in your work section. Choose distances that allow you to complete each station in less than 2:00. The run should start and end at your rower, rest for three minutes before starting the next row.

Extra Credit

6 x 2 High Hang Snatch + Hang Snatch Building