SKILL
row conditioning: 18-15-12-9 (gents) / 15-12-9-6 (ladies) calories
We are aiming to pick up our pace with each set. By the time we get to our last set we should be in a full sprint. And rest 1 minute between efforts.
WOD
800m run
then
21-15-9
bench press (75% of b/w)
mb cleans (20/14)
Russian swings (70/53)
FIT360
10-8-6-4-2
goblet squat (53/35)
push press (35/26; each hand)
… OHWL down 10m
push-ups
sit-ups
burpees
… OHWL back 10m (increase wt each time)
1 minute rest
