| Rowing Intervals | |
| A) |
5X1000m Row – increase your pace every single set – last set should be the fastest
|
| rest 3 min | |
| B) | 10 Min EMOM |
| 15-20 Sec GHD HOLD | |
| PM Session | |
| A) | 16 MIn EMOM |
| 1 | 7-10 Dual DB Push Press – HAP |
| 2 | 20-30 Sec Isometric Hold on Pull-Up Bar |
| 3 | 4-6 Strict HSPU @41X1 |
| 4 | 7-10 Dual KB Bent Over Row – HAP |
| B1) | 3 Heavy Push Press + 3 Push Jerk – Build through each Set – rest 1 min |
| b2) | AMRAP Bar Muscle Ups |
| rest 2-3 mins X 3 sets | |
| C) | 4 Min AMRAP X 4 Rounds: |
| 15/12 Cal AD | |
| 1 Round of DT” – 12 DL + 9 HPC + 6 S2OH (135/95) | |
| Max T2B w/ Remaining Time | |
| rest 2 mins b/t Sets |
