A. Row 2K @ 70%.  Estimate a pace for yourself and compare to actual.

B. [12] Jump rope practice: Select either

-10 min: AMRAP of 1 set of 30 u/b DU

-double under practice

-triple under practice

C1. Weighted plank hold: 3 max efforts.  Rest 3-5 min between sets.  Load (45/35# on lower back/hips)

C2. Pistol work: 3×10 each leg.  Play with loads – use pole or plate for assistance as needed

Extra: play with handstand balancing/walking.

 

Kim’s going to Regionals and you can support her by purchasing a “Team Kim 2015″ shirt!  All funds will go toward her competition costs.

Royal

 
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