4 mins on
4 mins off
x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps overs 24/20
13 T2Bs
Start each 4 min piece back at the start
4 mins on
4 mins off
x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps overs 24/20
13 T2Bs
Start each 4 min piece back at the start
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%