21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%