| Rowing Intervals | |
| A) |
12X300m Row – increase your pace every single set – last set should be the fastest
|
| rest 1 min | |
| B) | 10 Min EMOM |
| 10-12 Sec L-Sit on Rings | |
| PM Session | |
| A) | 16 MIn EMOM |
| 1 | CGBP X 5-6 Reps |
| 2 | 16-20 ALT Ring Rows |
| 3 | 5-6 Push Press @tough load from the ground |
| 4 | 12-16 C2B |
| B1) | 3 Sets: |
| B2) | 1 Strict Press + 2 Push Press + 3 Push Jerk |
| Strict weighted C2B X 7-12 reps | |
| rest 2 mins | |
| C) | 4 Sets: |
| 6/5 Ring Muscle Ups | |
| 20 Single Arm PC+OH (50/35) – switch every 5 reps | |
| 500m/400m Row | |
| rest 3 mins |
