A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4 Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 3 rep max as 100%
2x10 at 60%
2x8 at 65%
1 AMRAP at 70%