Aerobic Base

S w/u

-

2k row @ 10-15 seconds off

of 2k PR (i.e. 2k PR = 6:48,

row ~ 7:00)

-

Bear Complex

1x power clean +

1x front squat +

1x jerk +

1x back squat +

1x jerk

3-5 rounds, working to a

heavy complex 

-

5x500m @ 2k -1sec + 1min rest

-

0.5 mile run @ easy pace or 10min light assault bike