30 May 2016

Warm up:
Hinshaw run prep

Run: 6 x 400m 1:30 r

Work: Partner row 5km
Every 3 minutes you will drop with your partner and do 2 synchronized burpees jumping over the rower with two feet.

Silvers:
Warm up : Lower body lift prep
Review: deadlifts with dowels
 a)set up
 b) 1 x 10 pull to knees and return (on coaches count)
c) 1 x 10 return (hips back and dowel to knees then back to standing and do over to knees for 10 reps on coaches count)
d) 10 full mvmnts

Strength: Deadlift 3-3-3-3-3  increase weight

Work:
12 min EMOM
7 kettlebell swings
1 t& b shuttle run