1000/800m row @ pace +12
Rest 90 sec
1000/800m row @ pace +12
Rest 2 mins
1000/800m row @ pace +12
Rest 2:30 mins
500m @ pace -4
Rest 1 mins
500m @ sprint
A: Bench Press
2x3 at 60%
2x3 at 80%
2x3 at 70%
1 AMRAP at 85%
1000/800m row @ pace +12
Rest 90 sec
1000/800m row @ pace +12
Rest 2 mins
1000/800m row @ pace +12
Rest 2:30 mins
500m @ pace -4
Rest 1 mins
500m @ sprint
A: Bench Press
2x3 at 60%
2x3 at 80%
2x3 at 70%
1 AMRAP at 85%
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.