In teams of two complete the following work in this order:
4000M of running
400 DU
4000M of rowing
The running must be broken in 200M intervals
DU in 50 DU intervals
Rowing in 500M intervals
In teams of two complete the following work in this order:
4000M of running
400 DU
4000M of rowing
The running must be broken in 200M intervals
DU in 50 DU intervals
Rowing in 500M intervals
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3