| AM SEssion | |
| Rowing Intervals | |
| A) |
10X250m Row – increase your pace every single set – last set should be the fastest
|
| rest 1 min | |
| B) |
4 Sets: rest as needed
|
|
20 Sec WEighted Hollow Rock
|
|
| rest 10 Sec | |
|
20 Sec Hollow Hold
|
|
| rest 10 sec | |
|
20 Sec Front Plank
|
|
| PM Session | |
| A) | 16 MIn EMOM |
| 1 |
Standing Dual DB Strict Press X5-6 reps – tough load
|
| 2 |
5-7 Tough Weighted Ring Pull-Ups
|
| 3 |
5-6 Strict HSPU to DEficit
|
| 4 |
Pendlay Row X 5-6 reps @tough load
|
| 3 Sets: | |
| B1) |
2 Push Press + 2 Push Jerk @Tough Load
|
| b2) |
AMRAP Kipping HSPU until failure
|
| rest 2 mins | |
| C) |
Every 3 Mins X 6 Sets
|
|
9 Power Snatch (115/75)
|
|
| 12/9 Cal Ad | |
| 15 WB (20/14) |
