Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 Push Jerks

3) 12 Minute AMRAP of
150m Row
7 Ring Dips
4 Push Jerks using 75% of todays Heaviest

Notes: If there are more people than rowers you can start half the class on the row and half the class on the dips. Or you can sub the row with a 100m run.

4) Mobility/Stretching

Competition Programming:

Rest Day!!!

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