3 January

Training (230p)

A. Assault Bike Sprints
15 Seconds/45 Second Slow Spin
*Start at 500 Watts and increase 100 watts a minute for 10 rounds. 
*120 Cals

B. Row 500m, rest 2:30, x4
*2:00 - 1:55 - 1:50 - 1:45

C. 300 Cal Ski Sprint
*Team of 4 (LB/Derick/Moseley)
*11:36

D. Clean and Jerk (Tech Work)
*Built to 265 and it is crazy how bad this feels. Need to dedicate some time to get some strength back here. 

E. Neck Drills
3 Sets of 15 Front/Back