Tuesday May 16, 2017
A) Warm-up, 10:00

Row 500m
Then,
Group Dynamic Circle Warm-up
– Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement.

B) Mobility, 5:00
Achilles/Calve Stretch against Wall x 60s each leg

C) Conditioning, 25:00
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap
*If rowing is not a viable option sub running of 400-400-300-300-200 meters.

D) Finisher, 10:00 
3 Rounds of:
1a) 50 Ft. each Arm Bottoms-up KB Carry. Rest 30s.
1b) DB or KB Split Squats x 8 ea. Rest 30s.
1c) Abs with plate Switch x 30s Max Reps. Rest 30s.

E) Extra Credit, 5:00
3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each

Training Intent
– Metcon: Pacing is the goal for today. There is 1500 meters or rowing and 75 Burpees. Talk about breathing on burpees and how its important to exhale on the floor. This workout is done by rowing 500 meters then completing 25 burpees then resting 2:00 and so on all the way to finish. We don’t want too much drop off and the rest and descending meters/reps should allow us to complete each round slightly faster than the one before it.

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