| Rowing Intervals | |
| A) | 3X1500m Row – increase your pace every single set – last set should be the fastest |
| rest 3 min | |
| B) | 10 Min EMOM |
| 30-45 Sec FLR Hold on Rings | |
| PM Session | |
| A) | 12 MIn EMOM |
| 1 | 6-8 Tough DB Bench Press @31X1 |
| 2 | 12-15 Elevated Pronated Ring Rows – Feet elevated on a Box |
| 3 | 5-7 Weighted Ring Dips |
| 4 |
6-8 Pendlay Rows @21X2 – Tough but ensure you hold two sec pause at chest position
|
| B1) | 50FT Seated Rope Sled Pulls – HAP – rest 1 min |
| b2) | 1 Strict Ring Pull-Up + 1 Muscle Up + 1 Ring Dip – AMRAP UNbroken Complex |
| rest 2-3 mins X 3 sets | |
| C) | For Time: |
| Buy-In 25 KBS (70/53) | |
| 27-21-15-9 | |
| GHD Sit-Ups | |
| Cal Row | |
| Cash Out – 25 KBS (70/53) |
