Friday July 15th
A. Four sets of:
Hollow Holds x :40 seconds
Romanian Deadlift x 6 reps @ 30x1
Box Jump x 6 reps (athlete choice)
(jump as high and land as soft as possible; then step down)
Rest as needed between sets
B. For time:
1000m Meter Row
60 Pull-Ups
30 Single Dumbbell Box Step-Overs (20″ box for all athletes)
(50/35 lb DBs)
(*2 DB optional)
HERD FIT
For Time
500m Row
40 Sit-Ups
30 Box Step Ups
