5 rounds of : 60 seconds on 60 seconds off -
12 DB thrusters 50/35 12 DB front rack lunges
AMRAP Burpees
Rest 3 minutes
Then
5 rounds of 60 seconds on 60 seconds off -
6 BM 12 WBs AMRAP Burpees
5 rounds of : 60 seconds on 60 seconds off -
12 DB thrusters 50/35 12 DB front rack lunges
AMRAP Burpees
Rest 3 minutes
Then
5 rounds of 60 seconds on 60 seconds off -
6 BM 12 WBs AMRAP Burpees
*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%