Concept2 RowErg 30min

Result meters.

15 min emom

1. Rope climbs 1-3
2. Ring row 10xahap
3. Negative push ups 5-10 (3s down, 1 up)
4. Single hand bent over row 6+6 ahap
5. Pull ups 3-10 (weighted)

A: Incline Bench press 4x6, amrap sista setet
B: Lat pull downs 3set
C: BB skull cruschers 2set

AMRAP 10:
• 10 Burpees over an object
• 12 V-ups

Back squat 2 RM, then sets at 90% and 80% (choose reps)

4 rounds or 20 min amrap:

10 wallball
10 toes to bar
10 ground to overhead
20 lunges
20 cal ergo

150 Backsquat (bodyweight)

Everytime you break do,
15 abmat situps
10 jumping lunges

TC 30min

Climb to heavy weight in 3 working sets
3x10 bench press tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
rest 2-3 min bwn sets

Climb to heavy weight in 3 working sets
3x10 Back squat tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
Rest 2-3min bwn sets

A,
Back Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Bulgarian Split Squat 16-16-16, using heaviest weight per set
Hack Squat 15-15, using heaviest weight per set

Bulgarian Split Squats- 3x8 L/8 R

C,
“Fight gone bad”
3 rounds, 1 min per station, for max reps of:
Wall Ball @9/6kg
Sumo Deadlift High-pull @34/25kg
Box Jump@60cm
Push Press @34/25kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal:
Compare to previous score or set a new benchmark.

D,
For quality:
3x6 L/6 R Eccentric Split Stance Deadlifts, pick load

6 secs lowering and regular return each rep.

+
Couch Stretch:
2 min/side

Box Shoulder Stretch:
:60-90sec