Friday 6.22.18

Buy in: Tabata format: Band pull aparts, Band shoulder dislocations, Band no money drill, Band overhead press (left), Repeat. Mobilize. Progressively load Bench to prepare for the workout.
You'll likely need to use a wave start. Send heats off every 6 minutes. If necessary, have athletes run 800 meters in lieu of rowing.

For time:
Row 1000 meters
15-12-9 Reps of:
Bench Press (bodyweight for men/60%bw women)
Dumbbell Snatch (weight touches floor every rep 15-12-9 EACH side)
Chest to Bar Chinups
Row 1000 meters

 
Mike Alley