| AM SEssion | |
| Rowing Intervals | |
| A) |
8X500m 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 Pull-Up Bar | |
| PM Session | |
| A) | 16 MIn EMOM |
| 1 | 8-10 Strcit C2B |
| 2 | 20-30 Push-Ups |
| 3 | 4-6/Arm DB Bent Over Row – HAP |
| 4 | 5-8 Strict Wall Facing HSPU |
| B1) | 5 Heavy Push Jerk – take from the ground |
| b2) | 45 Sec AMRAP – Strict Ring Pull-Ups |
| rest 2-3 mins X 3 sets | |
| C) | 3 Sets: |
| 36 Wall Balls (20/14) | |
| 24 Box Jump Overs (24/20) | |
| 12 Ring Muscle Ups – scale as needed looking for 2-3 sets | |
| rest 3 mins |
