Fitness
For times
500 m row + 20 Push ups
Rest 3 minutes
1000 m row + 15 Push ups
Rest 3 minutes
1500 m row + 10 Push ups
Keep stroke rate between 22-26, and find the pressure that will allow you to immediately start push ups
Performance
For times
500 m row + 20 Bench press @40%
Rest 3 minutes
1000 m row + 15 Bench press @50%
Rest 3 minutes
1500 m row + 10 Bench press @60 %
Keep stroke rate between 22-26, and find the pressure that will allow you to immediately start pressing
Sport
10 minutes Dead lift technique work
Practice cycle times
2 rounds:
5 Push press 115/75 + 10 DL 115/75 + 15 step ups 24/20
Rest 3 minutes
2 rounds:
5 Push jerk 115/75 + 10 DL 115/75+ 15 box jump 24/20 (step down)
30 minutes of mobility
