A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
With the clock set as:
2 mins on 1 min off
Complete 160/140 cals on the rower, however you must buy-in every round with...
40 feet of HW
15 KBs at 24/16kgs