In the Gym June 22nd

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

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