Fitness and Performance
4 sets of:
Goblet squats x 6-8
Pull ups (negatives) x 3-5
Candle sticks x 3-5
2 K Row re-test
Row at your previous attempts average split +3-5, then every 250 – 400m = power 10
Sport
3 sets, not for time:
400 m row
250 m run
This is to prime your engine for the next piece.
For time:
100 DU
80 Wall balls 20/14
60 KB swings 24/16
40 Burpees
