MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“TIME PRIORITY JACKIE”

5 ROUNDS FOR REPS
1:00 Max Distence Row
1:00 Max Thrusters #20/15
1:00 Max Pull Ups