Rowing Intervals
A)
12X300m 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 Rings
PM Session
A) 16 MIn EMOM
1 CGBP X 5-6 Reps
2 16-20 ALT Ring Rows
3 5-6 Push Press @tough load from the ground
4 12-16 C2B
B1) 3 Sets:
B2) 1 Strict Press + 2 Push Press + 3 Push Jerk
Strict weighted C2B X 7-12 reps
rest 2 mins
C) 4 Sets:
6/5 Ring Muscle Ups
20 Single Arm PC+OH (50/35) – switch every 5 reps
500m/400m Row
rest 3 mins
Share This