10 cycles of 60 second sprint followed by 120 seconds of rest.
Rds 1-5 - 50 DU, AMRAP burpees.
Rds 6-10 - 15 thrusters AMRAP T2B
10 cycles of 60 second sprint followed by 120 seconds of rest.
Rds 1-5 - 50 DU, AMRAP burpees.
Rds 6-10 - 15 thrusters AMRAP T2B
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6