Training:
1) Row 1000m on a Concept 2 Rower
2) Run 2 miles, casual pace
3) Work up to 1 rep max Back Squat
4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps)
5) Row 500m – as fast as possible
SOF SELECTION PT PREPARATION (2/14/2017)
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Training: 1) Row 1000m on a Concept 2 Rower 2) Run 2 miles, casual pace 3) Work up to 1 rep max Back Squat 4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps) 5) Row 500m – as fast as possible
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SOF SELECTION PT PREPARATION (2/14/2017)
Norwood
Speed
1x
Training: 1) Row 1000m on a Concept 2 Rower 2) Run 2 miles, casual pace 3) Work up to 1 rep max Back Squat 4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps) 5) Row 500m – as fast as possible
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