A. [10] Rowing technique review B. FT (Benchmark): 2K Row time trial*Set your rower for this specific workout B. 5RFT:Bike 1500m-1200m-900m-600m-300mBurpees: 20-16-12-8-41 “unbroken set” of Wall walks or HS Walk practice *Stop when you need >0:02 rest between WW reps
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P A. BP 5-4-3-2-1-1-1-1-1 *80,85,90,95,100,100,100,100,100% of 3 RM BP *Rest 2:00 after each set until the sets of 1 where you will rest 1:00 after each set F A. Dips 5-5-5-5-4-4-3-3-3 *Recover bike 2:00 after each set until the sets
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P A. q(2:30) x 6 BS *3-2-2-1-1-1 *85,90,95,100,100,100% of 3 RM BS F A. q(2:30) x 6 4 BS *work up to a challenging weight (slightly heavier than last week) but your bar speed shouldn’t significantly slow down B. q(1:30)