AM SEssion
Rowing Intervals
A) 6X750m Row – increase your pace every single set – last set should be the fastest
rest 2 min
B) 10 Min EMOM
20-25 Sec Weighted Hollow Rock
PM Session
A) 16 MIn EMOM
1 35 Sec AMRAP Strict Pull-Ups @20X1
2 3-5 Burpee Bar Muscle Ups
3 15 Sec Wall Facing HS Hold + 4-6 Wall Facing Strict HSPU
4 5 Dual KB Push Press + 50 FT OH Walk + 5 Dual KB Push Press – tough KB’S
B1) 10 Heavy Push Press – rest 1 min
b2) 4-7 Strict Ring Pull-Ups + 3-4 Ring Muscle Ups + 4-7 Rings Dips
rest 2-3 mins X 3 sets
C) 14 Min AMRAP
21 Wall Ball Shots (30/20 lbs)
15 Power Snatches (95/65 lbs)
9 Bar-Facing Burpees
Share This