R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 135

5 reps at 145

5 reps at 155

5 reps at 165

5 reps at 175

20 Reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

Run 500 Meters

Warm Up

3 Rounds

10 Box Jump

10 Push Press

10 Sump Deadlift High Pull

Skill

Med Ball Clean

WOD

4 Rounds

2 Power Cleans / 1 Jerk -repeat 6 times

200 Meter Run

Recovery

Hamstrings – Barbell Roll

Run 400 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Deadlift

10 Reps  GHD Sit Ups

WOD

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

400 Meters Run

Warm Up

10 Hanging Knee Tucks

10 Deadlift

10 Ring Row

WOD

5 Rounds

7 Pull Ups

10 Deadlift ( 115 )

Recovery

Foam Roll the Lats and Back

Lacrosse Ball Hips in Figure Four