2km row
40 burpees over the rower
40 DB snatch 70/50
1.5km row
30 burpees over the rower
30 DB snatch 70/50
1km row
20 burpees over the rower
20 DB snatch 70/50
500m row
10 burpees over the rower
10 DB snatch 70/50
Time Cap 40 minutes
2km row
40 burpees over the rower
40 DB snatch 70/50
1.5km row
30 burpees over the rower
30 DB snatch 70/50
1km row
20 burpees over the rower
20 DB snatch 70/50
500m row
10 burpees over the rower
10 DB snatch 70/50
Time Cap 40 minutes
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3