Date: Thursday, July 11th

Warm-Up & Mobility: coaches choice

Skill: 3×8 Bear Hug Sandbag Squat

Strength: Sumo Deadlift  3-3-1-1-1-1-1 (20 minutes to work to a heavy Single)

Super Set: none

Conditioning: “Rip Tide”

Partner row for time: 6x 250 Meters

*Alt every 250m 

*Record your time after the rower has reached 1500m 

Guide: 6-9 min 

Scale up: none 

Coaching Notes: The workout is for time, expect yourself to be on the rower for just about a minute or less. Efforts should be high and transitions need to be quick when alternating partners. Avoid tightening the straps on the feet to allow for smooth transitions. 

Cash Out: Foam Roll 

HPT: 3x 15 Hip Extensions + 8 Ring Push Ups