3 cycles of 5 min on 2:30 mins off, first 5 mins 1000m row AMRAP burpees over the rower, 2nd 5 minutes run 1000m AMRAP WBs, in the last 5 mins 250 DU AMRAP T2B Score is burpees+WB+T2B
3 cycles of 5 min on 2:30 mins off, first 5 mins 1000m row AMRAP burpees over the rower, 2nd 5 minutes run 1000m AMRAP WBs, in the last 5 mins 250 DU AMRAP T2B Score is burpees+WB+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