A: Bench press - Find your 3 rep max
B: 12 Min EMOM -
1. AMRAP Max push ups
2. AMRAP Max strict pull ups
3. Rest
A: Bench press - Find your 3 rep max
B: 12 Min EMOM -
1. AMRAP Max push ups
2. AMRAP Max strict pull ups
3. Rest
*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%