20 min AMRAP of:
2 RMU
4 HSPU
8 KBS at 32kgs/24kgs
20 min AMRAP of:
2 RMU
4 HSPU
8 KBS at 32kgs/24kgs
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6