Monday December 10-Wednesday December 12

Wednesday December 12, 2018
15min Row @ 2min Pace 
+
Every 30sec for 30 reps (15min)
1x D-Ball Clean @ 150lbs
+
10-9-8-7-6-5-4-3-2-1
Bench Press @ increasing weight (135-225lbs) +
300m Row after each set
+
Finish off 30min of rowing for the day


Tuesday December 11, 2018
10min Building Row
+
2x5 Wall Squat +
2x10 Air Squat +
2x5 Goblet Squat
+
5x2 Back Squat @ 80%
Rest 2min b/t sets
+
10x Sandbag Bear Hug Squats @ 105lbs +
30sec SkiErg @ >150m pace 
Rest 1min b/t sets, Five sets


Monday December 10, 2018
Marathon Program 
2x8000m Row @ R22, 2k+22
Rest 2min b/t sets