12/27/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 2 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds 
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds
+
Broken 2k Time Trial
For time:
1k Row
Rest 2min
500m Row
Rest 1min
500m Row

7:00 total time (not including rest) - 1:45/400m

1k at 1:46/500m

500m at 1:44.3/500m

500m at 1:43.4/500m

Will probably have to row the 2k at a 1:50/500m pace