Friday November 16, Saturday November 17, Monday November 19

Monday November 19, 2018
5min SkiErg, Warm Up
+
2x5000m Row w/ 3min rest b/t 
1. r22 @ 2k + 22
2. r20 @ 2k + 20
+
5min SkiErg, Cool Down


Saturday November 17, 2018
20min Row, Warm Up
+
2k SkiErg, Time Trial
+
20min Row, Cool Down
+
Partner Workout
21,18,15,12,9,6,3 of:
Deadlift @ 225lbs
GHD Sit Ups
Partners alternate, with each hitting each rep scheme.


Friday November 16, 2018
5000m Recovery Row
+
2x5 Single Arm DB Press, per arm
2x5 Single Arm DB Row, per arm
2x10 PVC Pass Throughs
+
8min to a Heavy Strict Press
+
5min max rep strict press @ 40%
+
10min max rep Strict Pull Ups, in Doubles
+
5500m Recovery Row