PM
Aerobic Prep - 10min
DROM - 10min
+
Sled Push - 10 x 15sec; rest 20sec (moderate load, high turn-over)
+
1.5k Row @ 30min TT pace minus2
15 Burpees over the Erg (lateral)
Rest 60sec
x2 Rounds
+
1.5k Row @ 30min TT pace minus2
15 Overhead Squats @ 75#
Rest 60sec
x2 Rounds
DROM - 10min
+
Sled Push - 10 x 15sec; rest 20sec (moderate load, high turn-over)
+
1.5k Row @ 30min TT pace minus2
15 Burpees over the Erg (lateral)
Rest 60sec
x2 Rounds
+
1.5k Row @ 30min TT pace minus2
15 Overhead Squats @ 75#
Rest 60sec
x2 Rounds
Total time - 29:02
God this really wears me down. These are quite a challenge lately. I was able to hold the 1:54.8/500m avg (2 seconds under 30 time trial) for 3 out of the 4 rows. The 4th one was extremely challenging. Average ended up being 1:55.6. Burpees were sub :60 and OHS were UB.
+
AD - 20min @ EN2
+
AD - 20min @ EN2
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