Monday 8/3/15

Switching things up for the next 8 weeks.  5-7 weeks will be cycle specific programming and then we will re test to see how things are moving along.  Get ready to enjoy.  We will also be spending more time doing mobility at the end of the hour instead of the beginning.

Cycle 1 Test Week Day 1

1. Warm-up

a. 3 Rounds

20 Wallballs

10 Ring dips

2. Strength

Strict Press 7×1 @80-90% or Find a 1RM strict press (If you did not recently) 

3. Test WOD

‘The PortSide Duathlon’

Row 2k

Run 1 mile

Cool Down:  Leg swings,  3 position lunge, Pigeon stretch, butterfly, foam roll/lacrosse ball smash