With a partner complete the following three benchmarks
Jackie + Elizabeth + Karen
for time switching as needed
Jackie = 1000m row, 50 empty bar thrusters 45/35, 30 pull ups
Elizabeth = 21-15-9 135/95 full cleans and ring dips
Karen = 150 WB
With a partner complete the following three benchmarks
Jackie + Elizabeth + Karen
for time switching as needed
Jackie = 1000m row, 50 empty bar thrusters 45/35, 30 pull ups
Elizabeth = 21-15-9 135/95 full cleans and ring dips
Karen = 150 WB
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