Rowing Intervals
A) 3X1500m Row – increase your pace every single set – last set should be the fastest
rest 3 min
B) 10 Min EMOM
30-45 Sec FLR Hold on Rings
PM Session
A) 12 MIn EMOM
1 6-8 Tough DB Bench Press @31X1
2 12-15 Elevated Pronated Ring Rows – Feet elevated on a Box
3 5-7 Weighted Ring Dips
4
6-8 Pendlay Rows @21X2 – Tough but ensure you hold two sec pause at chest position
B1) 50FT Seated Rope Sled Pulls – HAP – rest 1 min
b2) 1 Strict Ring Pull-Up + 1 Muscle Up + 1 Ring Dip – AMRAP UNbroken Complex
rest 2-3 mins X 3 sets
C) For Time:
Buy-In 25 KBS (70/53)
27-21-15-9
GHD Sit-Ups
Cal Row
Cash Out – 25 KBS (70/53)
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