Recovery Day
10min easy pace C2 rower/ski erg
2×5 Wall Squat
2×10 Shoulder Openers
2×10 Squat
2×5 Goblet Squat 26#
Then
10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)
Then
30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10)
x 3 rounds, again easy pace just getting it done
Later: 80minute recovery mountain bike ride
Athletes: Jim, Ryan, James
