Thursday – May 14

3 Sets

50/40 Cal Row

Rest 2 Minutes between sets

*Record total time, including rest

3 Sets

20 Alternating DB Snatch

12 Toes to Bar

Rest 2 Minutes between sets

*Record total time, including rest

3 Sets

20 Box Jumps (step down)

12 Pull Ups

Rest 2 Minutes between sets

*Record total time, including rest

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Another interval piece that should allow you to get a solid recovery and work at a 75-80% pace consistently. Move well here, don’t go full send.

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SUGGESTED WARM UP

  1. Thoracic Moblity / Rolling – 3-5 Minutes
  2. 10 Step Ups + 5 Box Jumps
  3. 30 Second Hang from Pull Up Bar
  4. 5 Kips + 5 Knee Raises + 5 Toes to Bar
  5. Stretch Hamstrings / Low Back
  6. 5 Kips + 5 Pull Ups
  7. Row 15/12 Cal at faster than intended workout pace

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