Total 90min
A.
1000m+500m row
For Max Reps:
3 Minutes of Double-Unders
Result: 214, PR 114 UB!
B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
Results: 138m, 139m, 141m, 139m, 146m, 144m, 149m, 148m
Avg. 1.40.6-1.47.9/500m, avg/max HR 145/178
D.
2000m row, mobility