CONDITIONING
With a partner, three sets of:
1000 m run
1000 m row
split work – 500 m each athlete
pace each interval at 65 – 75 – 85%

MIDLINE
3 sets of:
:30 Hollow hold
8 (each way) stir the pot
:30 Hollow hold

Workout Tracking
You are always encouraged to track your workouts using a workout log. There are apps, like SugarWOD; you can use a journal (I’m old-fashioned and do that) or you can use the comments section on each workout post as your whiteboard. We’ve added a search function to the website so you can search past workouts to see your results if you do enter them as comments.