Warm-up
Row 1000m easy- try to keep your pace the same throughout the duration
Spend 10 minutes rolling and stretching the quads and calves
Midline
Hollow Rock Challenge Week 4 – 40
Oly
Heaving Snatch Balance
1-1-1-1-1
-If you are new to this movement keep it light. Feet start in the squat position
Strength
Overhead Squat
2-2-2-2
WOD
“Jackie”
1000m row
50 Barbell Thrusters (#45 bar)
30 Pullups