9/15

A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec

15# KB for all. 

A2. Weighted Russian twist, 14-16x4; rest 1 min 

10# WB for all (16).

+

Row 250m (hard effort)

8 Power clean at 65# 

rest 1:30 

x4

Round 1: 1:52.3
Round 2: 1:38.2
Round 3: 1:46.1
Round 4: 1:49.7 

+ 

Standing quad and hamstring stretch