Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)
21-15-9:
Row Cals
Burpee Over Rower
KB Swing @16KG
6:48
15 Min Easy Run
Few Mins of Drills then
10R of 30s On: 30s Slow (3:45 – 4/km)
5 min Walk
10R of 30s On: 30s Slow (3:326-4:02/km)
3min Easy Run
*Difficult. Not enough recovery
4R of:
6 Front Squat @ 47kg
10 Single Leg hip thrust / leg on bench
Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs
EMOM 16M
60s 10 Bench Press @30kg
60s 6 Negative Pull Ups
60s 10 Banded Push Up
60s 10m seated Sled Pull @75kg
10 min Find High Box Jump – got the black + blue + green box (in south quay)
E3MOM 3R:
3 Depth Jumps @12-18″
8 Pylo Push Ups
Chipper for time:
60 cal row
50 Box Jump overs
40 Goblet Squat @16kg
30 DB Push Press @17.5kg
150m Sandbag Lunges @30kg
30 DB Push Press @17.5kg
40 Goblet Squat @16kg
50 Box Jump overs
60 cal row
45:38
Every 8 Mins For 4r Alt between
A.
25 Cal Ski
25 Cal Row
25 Cal Bike
B.
10 Wall Ball 6kg
5 Burpee Pull Up
10m Sled Push 75kg
10m Sled Pull 75Kg
4R of:
25s Side Plank – R
15s Hollow Hold
25s Side Plank – L
15 Min Easy Run
Few Mins of Drills then
9R of 30s On: 30s Slow (3:28 – 3:58/km)
5 min Walk
9R of 30s On: 30s Slow (3:35-3:51/km)
5min Easy Run
Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals
E3MOM for 4 Rounds
8 Burpee over Bar
12 Wall Ball @9KG
12 Cal Row
4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate
4×10 Forward Lunges @ 2DB Front Rack @15KG DBs
16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.