Thursday – February 6

Every 4 Minutes for 8 Sets

500/400 M Row

10 Ring Dips / 10 Strict Handstand Push Ups

*Alternate movements each round

*Scale reps so you can consistently finish all work UNDER 3 Minutes

*Try to maintain you 2,000 M Split time or faster on the rower


This will primarily be a row-focused workout – but don’t overlook working on upper body strict strength under some duress. This is a grunt-work kind of day – make sure you appreciate it and understand how much it can help.