Monday
AM Session: Rowing Interval
10X90 Sec Row
rest 90 Sec – Aim for same output every Set –
1
FT: BE solid and work to keep Same output for all 50 cals
50 Cal AD – both men and women
2 BS – Find a tough set of 4
3
BS 4X4 @70-70%% of 2 – Quality and Smooth reps here
4 7X1 Snatch @78%+ – rest as needed
5
8 Min AMRAP – Keep all equipment tight to the WB and PUSH HARD
8 Burpees – must jump at the top
8 KBS (70/53)
8 WB (20/14)
6 3X20 Weighted Hip Extensions
rest as needed
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