Every min for 10 min

*6-10 pistol squats
*1 legless rope climb/2 with legs / 6 ascends

5000 m Row Time Trial
Total time: 21.23.9
500 m avg. pace: 2.08.3
1000 m lap/split times. 4.14, 4.17, 4.18, 4.17, 4.16
Avg. HR. 185
Max. HR. 192

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

reps for time of:

Deadlifts
Bar over burpees

TC10

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Glute Bridge : Glute hold
20 seconds on : 10 seconds on x 8 Rounds (4mins)

20 seconds on Glute Bridge
10 seconds on Glute hold

10 Rounds
5 pull up ub
15 shoulder tap ub

Everytime breaking a set -> 10 cal assault bike

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(18)
WRK for 18:00 minutes
30 hvy jump rope
20 pop ups(sit to a box, chair, etc and jump up)
10 sit ups
5 renegade row(push up, row, push up, row w/db)

Finisher
30 round the world
15 arm circles front and back
1:00 quad stretch

2-3 min light cardio
1+1 min banded scalene strech
1+1 min banded lat strech
1-2 min couch strech (each side)

EMOM’15
1. 2-4 Bar muscle up
2. 2-6 Deficit HSPU (20kg)
3. 2 Rope climb

WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 2x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS

• Mobility...

• Work on: Back squat