Monday
AM session
A) 2k row
Rest 4 mins
1500m row
Rest 4 mins
1500m Row
Rest 4 mins
1k Row
B) 10 Min Emom
1 – 20-30 Sec weighted hollow rock
PM Session
A)
FS – 4,3,2,4,3,2 – all good working sets
B) 10 Min EMOM
1 Squat snatch @80-85% Rm
C) For Time:
500M Row
15 KBS (70/53)
25 Burpees
15 KBS (70/53)
500m Row
*Push the pace faster than you think
D)
Barbell Weighted Glute Bridge 5X5 Reps @tough load
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