Part A:
AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches
Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds
Part A:
AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches
Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!