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
No comments:
Post a Comment