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.