A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
4 rounds of :
60 seconds on 60 seconds off -
4 RMU
AMRAP Burpee BBJO 24"/20"
Rest 3 minutes
Then 3 rounds of:
90 sec on 90 sec off
4 RMU
8 Burpee BBJO 24"/20"
AMRAP DB snatch 70/50
Rest 3 mins
2 rounds for time of
4 RMU
8 Burpee BBJO 24"/20"
12 DB snatch 70/50