Fitness
1000 m row @75% effort
Rest 4 minutes
12 minute AMRAP
3-6-9-12-15-18-21- etc…
Push ups
TRX/Ring rows
Rest 4 minutes
1000 m row @ 50% effort (flush)
Performance
1000 m row @85% effort
Rest 4 minutes
12 minute AMRAP
3-6-9-12-15-18-21- etc…
Bench press @ 65%
Pull ups
Rest 4 minutes
1000 m row @50% effort (flush)
Sport
10 minutes working on hip mobility and kipping practice
5 rounds:
15 wall balls
25 DU
3 MU
Rest 2-3 minutes between efforts
10 minute flush and roll session
