Southwest Active – June. 9/2017

Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)

10 min:
1 min Rowing – damper 1 – go real easy here and mentally prepared
1 min Step-Ups
rest 5-10 min
5k Row For Time – *25 min time cap
*this is a test/we will be running waves for larger classes
*there will be a warm-up for this workout – but just so people know if there is a large class we will have to wave two groups. 
*give full effort on this/Get people amped up for this. Find a challenging pace and hang on, finish strong the last 500m

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