Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
4 mins on 4 mins off x4
Cycle #1 AMRAP
21 cal Row
21 Burpees over the rower
21 T2Bs
Cycle #2
Same but 18 reps of each
Cycle #3
Same but 15 reps of each
Cycle #4
Same but 12 reps of each
*Score is total reps in each session