FITNESS
Warm-Up.
Two sets of:
Row x 90 seconds @ 70% effort
Frog Stretch or Frog Rocks x 90 seconds
Row x 60 seconds @ 80% Effort
Dumbbell Goblet Squat x 10 reps @ 32X1
Row x 30 seconds 85-90% effort
Single-Arm Dumbbell Thruster x 8 per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supine Ring Rows x 8-10 reps @ 21X1
Station 3 – Prone Swimmers x 5 reps @ 4040
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters
Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.
60lb KB