All Levels:

 

A. Back squat:

10-10-10

 

B. Rowing technique / warm up:

3x 10 Pulls arms only

3x 10 Pulls with back and arms

3x 250 m Full stroke

 

C. For time:

500 m Row

    Rest 3 min.

500 m Row

 

 

Advanced Class:

 

A. Back squat:

10-10-10

 

B. EMOM 12 min. (alt.):

MU's

Pistols

HS walk

*** Pick your reps and distance by feeling.***

 

C. For time:

100 DU's

15 Burpee box jumps

15 Bar MU's

 

Target time: sub 4 min.

TC: 8 min.