Wednesday - June 13
500/400 M Row
Rest 3 Minutes
*Record fastest/slowest, goal is to have similar splits.
9 Minute Rep Ladder (Increasing by 2's)
Plate Ground to Overhead (45/25)
You will be resting 1.5x-2x more than working during the row. That should allow you to row at a near 80-90% pace considering you are trying to match each time. Don't go for broke round 1! Part 2 will get slowed down at the push ups a few minutes in, thats ok. Maximize your speed on sit ups and the use of your lower half on the ground to overhead.
Posted on Tue, June 12, 2018
by David Syvertsen