AM SEssion
Rowing Intervals
A)
10X250m Row – increase your pace every single set – last set should be the fastest
rest 1 min
B)
4 Sets: rest as needed
20 Sec WEighted Hollow Rock
rest 10 Sec
20 Sec Hollow Hold
rest 10 sec
20 Sec Front Plank
PM Session
A) 16 MIn EMOM
1
Standing Dual DB Strict Press X5-6 reps – tough load
2
5-7 Tough Weighted Ring Pull-Ups
3
5-6 Strict HSPU to DEficit
4
Pendlay Row X 5-6 reps @tough load
3 Sets:
B1)
2 Push Press + 2 Push Jerk @Tough Load
b2)
AMRAP Kipping HSPU until failure
rest 2 mins
C)
Every 3 Mins X 6 Sets
9 Power Snatch (115/75)
12/9 Cal Ad
15 WB (20/14)
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