Part A:
50 seconds on 1:10 off x 6
Max cals on the rower
rest 3 minutes
then Part B:
50 seconds on 1:10 X 6
Gym length OHS (1 DB only) 50/35
AMRAP DB snatches
Part A:
50 seconds on 1:10 off x 6
Max cals on the rower
rest 3 minutes
then Part B:
50 seconds on 1:10 X 6
Gym length OHS (1 DB only) 50/35
AMRAP DB snatches
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