:30 Boat Pose
Notes: Consistent movement throughout…record total calories for the Row.
2. 20mins: Goat Work
Notes: Pick 1-2 or your weaknesses and get better at them…some ideas are; Oly Lifts (Snatch, Clean, Jerk), Double Unders, Kipping, Handstands, etc.
1. Every :15 x 8: 1 Power Clean at 70-75%, rest 2mins x3
Notes: Base percentage off 1RM Power Clean.
2. EMOMx10: 5-7 Strict Pull Ups + 20 V-Ups
3. :40on / 3mins off x 6: Airdyne at very hard effort
“You can do anything, but not everything.” – David Allen