...CEMENT
Warm-Up
Roll/Mobilize
200m Slow Run
5 Walkouts
10 Spidermans
100m Med Run
5 Scap Retractions
10 Abmat SU
100m Med/Fast Run
5 Inchworms
5 TTB
Reflexive Performance Reset
2 Rnds (increasing intensity)
100m Run
3-6 TTB
60s Rest
CEMENT MIXER
Every 3 Minutes begin the following for 7 Sets*:
400m Run
12 TTB (Toes-to-Bar)
*Slowest Round is Score...work for pacing!
ROW CONDITIONING
3 Rnds ~
30s Row (Fast)
30s REST
60s Row (Med)
60s REST
90s Row (Slow)
90s Rest
(1:46 / 1:51 / 1:56 pace)
Daliege ~ 2:27 - 2:23 - 2:29 - 2:22 - 2:23 - 2:19 - 2:14 (K2E)
tb ~ 2:16 - 2:16 - 2:19 - 2:17 - 2:18 - 2:16 - 2:16 / 2660m Row total
400's were two laps out back door!
tb's stuff - All TTB UB + 400m splits = 1:46-1:46-1:49-1:47-1:49-1:45-1:44
Let us bless our Savior who enlightens the world by His resurrection.
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