Tuesday 29th April

Warm up

Mobilise as necessary

Row 500m at about 60% effort

EMOM 5 mins

6 burpees

Strength

Strict press 9 sets of 3 reps at 65%, concentrating on speed on each rep and perfect technique.

Work to a 1RM strict weighted pull up

Metcon

For time

Row 500m

5 chest to bar pull ups

Row 400m

10 chest to bar pull ups

Row 300m

15 chest to bar pull ups

Row 200m

20 chest to bar pull ups