Warm up 30 second bike intervals- teams of two or three- get through 8 intervals. Strength- Strict press- warm up...Read more

The open is done, time to get back to regular training. Warm Up- Teams of 2 or 3 rowing intervals-...Read more

Warm up- 4×400 meter run.. its nice out.. go run Strength- Bench 4-4-4-4-4- Wod 4 rounds 21 Kettlebells 25 doubles...Read more

Warm up- 400 repeats- 3-4 rounds. 1:1 work to rest Strength- get warmed up with an empty bar Snatch complex...Read more

warm up. Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not...Read more