On the 9 mins
x 3
50/40 cal row
40 WB
30 DB snatch 50/35
20 T2Bs
Score is total rest
Expectation is 7 mins of work with 2 mins of rest
On the 9 mins
x 3
50/40 cal row
40 WB
30 DB snatch 50/35
20 T2Bs
Score is total rest
Expectation is 7 mins of work with 2 mins of rest
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%