For time:
With a 20/14 vest
2 Rounds of:
200m run 10 Shoulder to overhead at 135/95 30 squats 10 push ups
Rest 4 minutes
Repeat the above
For time:
With a 20/14 vest
2 Rounds of:
200m run 10 Shoulder to overhead at 135/95 30 squats 10 push ups
Rest 4 minutes
Repeat the above
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%