05 05 23

A. q(6:00) x 5
AMRAP [3]
50-75 DU
10 CJ 95/65
Max distance Row
REST [3]
*75sec minimum time on rower
*around your 2k row pace (high intensity)

B. AMRAP [12]
25’ HS walk or 20sec HS Hold
5L/5R Pistols or single leg squats off the box
20sec Hanging L-sit Hold, L-sit Hold (no Hang) or Hang (with no L-sit) if you are focusing on developing grip strength
REST [1]

Myology Sports Massage will be here Saturday, May 13 8:00AM – 1:00PM. Sign up on the whiteboard at the gym!
(30 min: $45, 60 min: $80. HSA approved)

05 04 23

A. [40] @ RPE 6-7
Any Bike 4:00 (easy pace)
Walking Lunge 2 gym lengths OR HS skill work 1:00
20 Alternating V-ups or ABMSU (e.g. L arm to R foot)
15 Light KBS or Prone Superman
10 burpees

Myology Sports Massage will be here Saturday, May 13 8:00AM – 1:00PM. Sign up on the whiteboard at the gym!
(30 min: $45, 60 min: $80. HSA approved)

05 03 23

A. q(4:00) x 4
3 sPress @ 75%
2 sPress @ 80%
1 sPress @ 85%
*all 6 reps in the 4:00 window

B. AMRAP [20]
“Cindy”
5 PU
10 Pushups
15 AS
*athletes who can’t hold 10 u/b pushups more than a few rounds should consider 3/8/12 or 3/6/9 rep schemes for the 3 movements