A. Row Intervals
**athlete specific w/ Options on Whiteboard
Ex: 250’s, 350’s, 500’s etc. with varying rest periods based on target goals.
B1. Ring Row x 6-10 reps
B2. Russian Twists x 16-20 alt
X 4-5 working sets ^
C. Repeats
Run / Ski
Hang power cleans
Ski / Run
Hang power cleans
Rest 1 or 2 : 1 x 3/4 sets