2k Prep : IWT

5min warm up

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2x30m lunge

2x30m Single arm OH lunge @ 15#

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10x Clean high pull @ 60% + 2min row @ 2k pace + 2min rest

3 sets

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10x BP @ 60% + 1min bear crawl for max meters + 2min rest

3 sets

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1500m Row

*750m @ 2k+9 R26

*500m @ 2k+6 R28

250m @ 2k+3 R30+

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Kurtis Frasier