Fitness and Performance
For times:
500 m row
15 KB swings
30 DU
Rest 3 minutes
1000 m row
30 KB swings
60 DU
Rest 3 minutes
1500 m row
50 KB swings
100 DU
Sport
AMRAP 12 minutes
30 Burpees
30 thrusters @95/65
20 Burpees
20 thrusters @135/85
10 Burpees
10 thrusters @155/105
If you complete all reps start back at the beginning
Rest 30 minutes to 2 hours then…
Row 1500m 90%
Rest 5 minutes
Row 1500m 95%
compare efforts from last week
