Long (Test); Apr. 17-23, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Row 250m @ easy pace

Row 250m @ moderate pace

Row 250m @ hard pace

Long Conditioning (Test)

Row 5k

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec+ in Planche Hold Progression

6-10 Reps of Pistols (Weighted if able)

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching