3 mins to complete two rounds of:
10 OHS 95/65
10 C2B
If successful then:
3 more minutes to complete
12, 12 of the same couplet.
Continue by adding two resp every succesful 3 mins
3 mins to complete two rounds of:
10 OHS 95/65
10 C2B
If successful then:
3 more minutes to complete
12, 12 of the same couplet.
Continue by adding two resp every succesful 3 mins
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