100s

Competition Class

Strength

CONDITIONING

Rowing Conditioning

0:00 - 4:00 - 50/35 Cal Row
4:00 - 7:00 - 30/24 Cal Row
7:00 - 10:00 - 30/24 Cal Row
10:00 - 15:00 - EMOM 15/12 Cal Row

UPPER STRENGTH
E2M8M
8 DB ALT Strict Press
8 Pendlay Rows (heavy but perfect)

CORE

3 Rounds for Quality
1min plank KB pass unders
12 x 1/2 Kneeling High to Low Band Chops
20 Marching Glute Bridges

 

MetCon

CLASS

10min EMOM
odds: 5 Romanian Deadlift
evens: 30s Handstand Hold or 10m HS Walk

In Teams of 2:
100 Deadlifts 225/155
100 DBL DB Push Press 50s/35s or HSPU
100 Cal (Row Bike Ski)
100 Sit-ups