Looking to recover just by lounging in a chair – NormaTech Recovery System is available for use and can be found in the Under Armour bag located on the bottom shelf of the shelves in Southie Green. Just make sure you clean it and place it back after using!
Skill
Single Arm Bent Over Row
Strength
Back Squat
5-5-5-5 @80% of 1 RM
-Between sets complete 5 DB or KB bent over rows on each side
WOD
3 Rounds
20 Calorie Row
20 Box Jumps
20 Wallballs
20 Toes to Bar
Rest 1 Minute
Level 2- 15 Reps
Level 1- 10 reps
– Coaches Tip –
Rounds should be fast and unbroken or very close to unbroken. If you cannot keep up a high power pace scale the reps!
Conditioning Class: WOD
Every 3 minutes for 15 minutes:
Run 400m
Rest 3 minutes
Every 2 minutes for 10 minutes:
Run 200m
Rest 2 minutes
Every minute for 5 minutes:
Run 100m
Conditioning Class: Core
Tabata AbMat Sit up
ADV: GHD Sit ups