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Week 2, Day 12

Baseline:

  1. Perfect stretch

  2. ROM and running drills

  3. 250 meter row, 15x push-ups

  4. 250 meter row, 15x push presses (#45/#35)

Strength:

  1. Push jerk (5 reps x 5 sets)

Work Capacity:

Complete 21-15-9 reps for time (21 reps of each exercise, followed by 15 reps of each exercise, and then 9):

  1. 4-count mountain climbers

  2. Push jerk (#45/#35)

  3. Sit-ups

Durability:

  1. Yoga or active stretch

  2. Hydrate and fuel within 30 minutes

  3. Journal post-training session

Earlier Event: November 22
Week 2, Day 11
Later Event: November 30
Week 3, Day 13