Workout: Strength

Warm-up: 5 min rowing, joint mobility drill, foam rolling

KB Swings 3 x 15 /24kg/

Then:

Double KB work

Clean & Press 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Front Squat 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Renegade Row 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

SLD 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Snatch 28kg x 5/ 32kg x 5/ 32kg x 4/ 32kg x 4

Then:

VO2 Max 16kg - 9 reps x 15 sec. / x20 sets

05/08/09

Workout: Circuit

Round 1

2000m Row @ 7:00 pace

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace

15-Pull-ups

15-Target Ball toss @ 20#

15-Push-ups

15- KB Snatches R,L @ 16kg

*Completed in 26:45