Go Long!

Competition Class

Strength

CONDITIONING

Easy Row for 250m, 500m, 750, 1000, 1250, 1000, 750, 500, 250

Sprint 100m after each interval
*each sprint is 90-95% effort
*keep rowing after each sprint even if it's at 'walk' pace

CORE

3 Rounds
30s GHD 'swimmers' 15s L, 15s R
10 GHD back extensions
20 deadbugs

UPPER STRENGTH

10min EMOM
min1: 3 Strict Press
min2: 5 Bent Over Rows
*HAP across

MetCon

CLASS

30min AMRAP
10 Power Cleans 135/95
10 Push-ups
10 Sit-ups
2 Rope Climbs
Run 400m