A. q(6:00) x 5 AMRAP [3] 50-75 DU 10 CJ 95/65 Max distance Row REST [3] *75sec minimum time on rower *around your 2k row pace (high intensity) B. AMRAP [12] 25’ HS walk or 20sec HS Hold 5L/5R Pistols
05 04 23
A. [40] @ RPE 6-7Any Bike 4:00 (easy pace)Walking Lunge 2 gym lengths OR HS skill work 1:0020 Alternating V-ups or ABMSU (e.g. L arm to R foot)15 Light KBS or Prone Superman10 burpees Myology Sports Massage will be here
05 03 23
A. q(4:00) x 4 3 sPress @ 75% 2 sPress @ 80% 1 sPress @ 85% *all 6 reps in the 4:00 window B. AMRAP [20] “Cindy” 5 PU 10 Pushups 15 AS *athletes who can’t hold 10 u/b pushups