It’s the end of this training cycle…Benchmark Week!

Weekly Warm Up

2 mins Skipping or 500m Row

3 Rounds of:

  • 10 Ring Rows with controlled tempo
  • 10 Squats with band just below knees
  • 12 Walking Lunges
  • Part 1: Bench Mark #2 *Compare to March 2, 2011 Jackie Complete for time:

    • 1000 Meter Row
    • 50 Thrusters (45#/30#)
    • 30 Pull ups

    Part 2:

    Mandatory Mobility…because we love you!

    • Hip Capsule Stretch
    • Groiner Stretch
    • Couch Stretch – 2mins/side

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