grind it out

Thursday was a volume and skill day and we did three different couplets of exercises.  

 Great job to Kate, Joel, Matt G and Devon on their 250 meter rows.  They all kept great paces and rowed record times for themselves!  

Workout was:

complete 4 rounds of each couplet before moving on

Set A

10 - deadlifts (50% of your max)

5 - shuttle runs

rest 1 minute

Set B

3 - turkish get-ups

10 - half moons

rest 1 minute

Set C

8 - cross chops (each side)

row 250 meters

rest 1 minute