Tuesday, February 22

Rebuild option available today.

Pisgah Kids: 3:30pm

XT Strength: 5:30pm

Strength (all athletes)

Alt EMOM 18 mins: Snatch Grip Romanian Deadlifts, Bear Crawl Barbell Roll Outs, Single Arm Dumbbell Rows, and Banded Glute Bridges

Every 1:30 for 18 mins, alternating between:

8 Snatch Grip Romanian Deadlifts, pick load @4011

max rep Bear Crawl Barbell Roll Outs, 1 min

8 L/8 R Single Arm Dumbbell Rows, pick load @2111

30 Banded Glute Bridges @10X)

• Bear Crawl Barbell Roll Out

WOD

5K Row Time Trial

Rebuild (can be done in lieu of WOD)

3 RFQ

1. Glute Bridge Single Arm DB Floor Press; 10-12/arm rest 30sec

2. Tripod Elbowing Row; 10-12/arm rest 60-90sec and back to 1

3. Side Plank :45/each side

XT Strength

Split Jerk 7x2 Ascending

Back Squat 5x5 @80%

3RFQ

Russian Twists x 25

Lateral Box Jump x 6

FR/OH Carry 100’ (Alternate at 50’)