Tuesday, February 7th

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Conditioning Skill Work: Rowing Intervals 5 Rounds of 250/200m, rest 60s **Increase pace each round**

We’re going to start today off with some rowing intervals because this is a taxing test week for us. Our goal is to set a consistent pace on each interval, shaving off 2-4 seconds each round as we speed up.

Conditioning: For time: 15 HSPU | 1-2 mats HSPU | Seated DB Z-Press (back against wall/box) 20 Pull Ups | Banded Pull Ups | Ring Rows 12 HSPU 16 Pull Ups 9 HSPU 12 Pull Ups 6 HSPU 8 Pull Ups 3 HSPU 4 Pull Ups

Today we’re scaling the HSPU to seated DB Strict Press with back against a box or wall. This will incorporate strict shoulder strength as well as a core element to keep ribs down. DB weight should be challenging, first two sets should have to be broken up into 2-3 sets.