NAVIGATION
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© 2017 by Coach Rut.

Three x Five




VARSITY

5:00 As Many Reps As Possible

5 Barbell Thrusters (95/65)

5 Pull-ups

5:00 As Many Reps As Possible

10 DB Swings (55/35)

10 DB Deck Snatch 5/side (55/35)

5:00 As Many Calories as Possible

Concept2 RowErg


Score is reps + calories


JV

5:00 As Many Reps As Possible

5 Barbell Thrusters (65/45)

5 Pull-ups or Body rows

5:00 As Many Reps As Possible

10 DB Swings (35/25)

10 DB Deck Snatch 5/side (35/25)

5:00 As Many Calories as Possible

Concept2 RowErg


MASTERS

5:00 As Many Reps As Possible

5 Barbell Thrusters (65/45)

5 Pull-ups or Body rows

5:00 As Many Reps As Possible

10 DB Swings (35/25)

10 DB Deck Snatch 5/side (35/25)

5:00 As Many Calories as Possible

Concept2 RowErg


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