4 sets
15/12 cal airdyne increase pace each round
10 Alternating Single Leg RDL/leg
10 Cossack Squats/leg
3 sets of 5 reps @ 51X1 Tempo
3 sets for total meters rowed
1 minute Row Damper at 10 (Grind effort)
40m Heavy Front Rack Carry (unbroken)
1 minute Row Damper at 1 (High Turnover)
30 seconds Prisoner Tall Kneeling To Standing
-rest 90 seconds-
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike