10 October

Training (230p)

A. Row Conditioning 
500m Row, Rest 2:30, x3
*1:33 - 1:33 - 1:33

B. "Pressure"
800m Run
18 Strict Press (95)
400m Run
15 Strict Press
200m Run 
12 Strict Press
*6:19
*Ski'd instead of ran

C1. Incline DB Bench x12
Rest 30 seconds
C2. Banded BB Pushups on DB x10
Rest 30 Second
C3. 500m Ski
Rest 30 Seconds, 3
*90# DB For Bench

D. 100 Bar Rows 
*Sets of 10s then 8's and then 6's.