Box Brief:
Wayne Rowing Skill Clinic 8:30pm-9:15pm
Warm-up
Relay Races
Conditioning
30 plate pass partner circles
30 get ups
30 get ups
Strength
DB Reverse fly-
Bent over barbell row-
Tricep pull downs –
DB seated press
Bent over barbell row-
Tricep pull downs –
DB seated press
Metcon
5 Min AMRAP
10 thrusters
10 box jumps
1 MIN REST
5 Min AMRAP
10 push ups
10 pull ups
1 MIN REST
10 thrusters
10 box jumps
1 MIN REST
5 Min AMRAP
10 push ups
10 pull ups
1 MIN REST