Thursday evening gave us the opportunity for a “trifecta”, 3 segments in one session. First up was everyones favorite, a sprint on the Concept 2.

ROW 1000 M.

Following that, strength work focusing on body position and bar path:

BENCH PRESS
5X5

While the bench gets written off, there is A LOT more to it than the usual fratboy approach associated with it. Also, a point I brought up last night: If you have ever been stiff-armed in the chest by a guy with a 405 bench, you aren’t asking yourself “but whats his squat?” The question going through your mind is “How do I breathe again?”

Finished with a medley of underused moves:
5 TIRE FLIPS
BEARCRAWL
5 TIRE FLIPS
FARMERS WALK
10 SANDBAG CLEANS
10 SANDBAG PRESSES