03 Nov 2016

Warm-up:

Lower body/Upper body lift prep
Mobility/shoulder mobility

Lift:

3 @ 60% of 1RM
3 @ 70%
3 @ 75%

3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest     rest      rest       rest      rest      rest     rest

Score is total time including rest