11.Jan.2019

A. Warmup

-

B. Every 90sec x8:

1- 200m row

2- 30alt dual kb flutter kicks

*do not work beyond 60sec on either movement

-

C. Every 90sec x8:

1- 60sec db bear crawl

2- 60sec prisoner step ups

A. 5min AMRAP: T2B

-

B1. 3x10 db floor press @30X2 (HAP)

B2. 3x30' db death march (moderate)

*rest/walk 90sec

-

C. row prep:

30sec row @80%

*rest/walk 30sec

30sec row @90%

*rest/walk 30sec

30sec row @95%

-

D. 500m row time trial

*compare scores to 7/31/18