Fitness
A) 4 sets:
Single Arm Row x 6-8 reps each arm @ 3111.
Rest 30 secs
Hollow Body Hold x 40-60 secs.
Or
Deadbugs x 20 (alt.) @ 1010. Rest 1 min
B) AMRAP 10 minutes:
8 DB Push Press
8 (alt.) Renegade Rows
8 Box Jumps
C) Teams of 3-4. One working.
2km Row for time
Performance
A) Weighted Pull Ups: 5 x 4-5 reps @ 20X0.
Rest 2 mins
B) AMRAP 10 minutes:
6 HSPU
10 Pull Ups
8 Box Jumps (30/24”)
C) As Fitness
A) 4 sets:
Single Arm Row x 6-8 reps each arm @ 3111.
Rest 30 secs
Hollow Body Hold x 40-60 secs.
Or
Deadbugs x 20 (alt.) @ 1010. Rest 1 min
B) AMRAP 10 minutes:
8 DB Push Press
8 (alt.) Renegade Rows
8 Box Jumps
C) Teams of 3-4. One working.
2km Row for time
Performance
A) Weighted Pull Ups: 5 x 4-5 reps @ 20X0.
Rest 2 mins
B) AMRAP 10 minutes:
6 HSPU
10 Pull Ups
8 Box Jumps (30/24”)
C) As Fitness
