3/9 Friday

If competing on Saturday:

30 total TGU
+
DU practice – 5 min – sets of 15 minimum
+
Cycle in a couple rounds of 12.3 to review standards and get a feel for pace.
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar
+
Specific mobility work for tomorrow

If not competing:
Row Sprints:
15 sec @ maximal effort – high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort – high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times