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%
Each round is for time with a 6 mins Cap followed by a
4 mins rest x 4!
48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row
Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins that's bonus rest.Try and recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down.
Score is time for each interval, add +1 second to your time for any missed rep.