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Tristran is Back

11 Apr Posted by in Graduates | Comments

Welcome Back Tristan! After a long winter threatening to send passengers into the frigid Antarctic waters, and keeping his face from freezing to stuff he is back! Tristan is a skilled boat guide in Victoria and a passionate environmentalist.

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of wall ball and 30s of hollow rocks

Strength: 8×1 back or box squat – 15 of 15, same weight across, approximately 90-100% or above max for back squat, 85-95% of your back squat max for box squats)

Super Set: 8×3 single arm ring row, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: 1500 meter row Time Trial (TT)

For time.

1500m row for time

Scaling Guide: 5 – 10 minutes

Optional ‘Cash Out’: 8 db thrusters, 200m run, 3 rounds


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