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
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