Clock starts at 0:00
Begin with a 500m row
20 BM
500m run
Rest until the 10 minute mark
Then AMRAP until the 24 minute mark
40 WB
20 T2Bs
Score is time on Part A and reps on Part B
Clock starts at 0:00
Begin with a 500m row
20 BM
500m run
Rest until the 10 minute mark
Then AMRAP until the 24 minute mark
40 WB
20 T2Bs
Score is time on Part A and reps on Part B
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