Rowing Intervals
A)
5X1000m Row – increase your pace every single set – last set should be the fastest
rest 3 min
B) 10 Min EMOM
15-20 Sec GHD HOLD
PM Session
A) 16 MIn EMOM
1 7-10 Dual DB Push Press – HAP
2 20-30 Sec Isometric Hold on Pull-Up Bar
3 4-6 Strict HSPU @41X1
4 7-10 Dual KB Bent Over Row – HAP
B1) 3 Heavy Push Press + 3 Push Jerk – Build through each Set – rest 1 min
b2) AMRAP Bar Muscle Ups
rest 2-3 mins X 3 sets
C) 4 Min AMRAP X 4 Rounds:
15/12 Cal AD
1 Round of DT” – 12 DL + 9 HPC + 6 S2OH (135/95)
Max T2B w/ Remaining Time
rest 2 mins b/t Sets
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