We had a great turn out to "Nutts" today. Thank you to everyone for working so hard, I did not hear one complaint about that gruelling workout- even the 400m run in the freezing cold. I think we all had a great appreciation for those that served and still are serving in far worse situations than what we were in today.
Prep
5 min mono structural (Run row or skip)
Coach's choice dynamic
Front rack prep Hips and shoulders
30 seconds bottom front rack position
Strength
Dead stop front squat +2 Front squat
5 sets to build to a max
Conditioning
10 min EMOM
25 m swim
Recovery
Stretch in the Hot tub
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