A) EMOM 10 mins:
Odds: Press Up x 8 – 12 @2011
Evens: Suitcase Carry x 60ft each arm
B) 3 Rounds for time:
16 Front Rack Forward Lunge (40/30kg)
20 Sit Ups
C) In teams of 3 (or 4)
2km row for time.
A) Strict Ring Dip
EMOM 10 mins: 2 – 10 Dips @20X1
Try and improve on 6/8/16
3 x 500m with 2:00 rest btw
5 x 250m with 1:00 rest btw
Pace should be faster than your 2k PB throughout.
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