THURSDAY 18-01-2018

THURSDAY 18-01-2018
18-01-2018 Admin

HAPPY BIRTHDAY TO COACH COBUS McCABE!

ENDURANCE CLUB

A. ROWING SKILL

B. W/UP & TECHNIQUE DRILLING

6 x 10 strokes at max effort on a damper setting of 10
-Rest 20 secs, aim for a consistent split across all 6 sets

C. CONDITIONING

2 x 3km w/ 4 min rest
Stroke rate (SR) for first and second intervals should be 24 & 26

GI JOZI

A. CONDITIONING

10 Rounds For Time:
20 DB Cleans
10 Burpee Box Jumps

B. MIDLINE FINISHER – groups of 4

3 Rounds
30 sec weighted plank ( heavy)
15 x Sit up
10/10 Russian Twist

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