Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Walking Lunge x 50ft
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per – Rest 45-60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds
- A3: Farmers Carry x 100ft AHAP – Rest 45-60 seconds
- A4: L Seated Press x 6-8 @ 21X1 – Rest 45-60 seconds
B. 2 Sets
- Row or Assault Bike for Max Cals in 2 minutes.
Rest 4 minutes between.
OR
Row’d Royalty 18.2
Complete 2 Intervals for time of:
- Row 100m
Immediately followed by,
- Row 500m
-Set up 2 Intervals (1 for 100m and 1 for 500m with No Rest)
Your score is only the 500m for time. Use the 100m interval to build speed and tension. You’ll be able to carry momentum into the second interval and the goal is to beat your previous best. Go for it!
