THURSDAY 01-02-2018

THURSDAY 01-02-2018
01-02-2018 Admin

HAPPY BIRTHDAY TO COACH ZAK NTLANGA, CRAIG HERBET AND BRIAN SMAL!

ENDURANCE CLUB

A. ROWING SKILL

B. W/UP & TECHNIQUE DRILLING

3 x 10 strokes at max effort

C. CONDITIONING

For time:
2km w/ SR 24
2 min row at easy pace
1km w/ SR 26
1 min row at easy pace
500m w/ SR 28

GI JOZI

Teams of 3

In 2 minutes  – 3 Rounds p/person ( 18 minutes)
12/15 cal Ski Erg
Max Rep Burpees
( While one buddy is moving other two move non stop Doing super slow Burpees)

2 min rest change/ rotate

In 2 minutes – 3 Rounds p/person ( 18 minutes)
15/20 cal Air Bike
Max Rep Wall Balls
( While one buddy is moving other two move non stop Doing super slow squats)

 

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