| Monday | |
| AM Session: | Rowing Interval |
| 10X90 Sec Row | |
| rest 90 Sec – Aim for same output every Set – | |
| 1 |
FT: BE solid and work to keep Same output for all 50 cals
|
| 50 Cal AD – both men and women | |
| 2 | BS – Find a tough set of 4 |
| 3 |
BS 4X4 @70-70%% of 2 – Quality and Smooth reps here
|
| 4 | 7X1 Snatch @78%+ – rest as needed |
| 5 |
8 Min AMRAP – Keep all equipment tight to the WB and PUSH HARD
|
| 8 Burpees – must jump at the top | |
| 8 KBS (70/53) | |
| 8 WB (20/14) | |
| 6 | 3X20 Weighted Hip Extensions |
| rest as needed |
