A:
. MAX Distance in Metres on the Rower .- Go as hard as you are able to but keep the pace sustainable.
- 1 Minute REST then....
B:
. 2 Rounds, 1 Min at each station for MAX Reps, no rest between stations or rounds: . Dumbbell Snatch, alternating (20kg / 15kg) Dumbbell Step Ups to a Box (20kg / 15kg, 20" box for both) .- Set targets & go out after that number.
- Be sure to be pressing with the raised leg already on the box & NOT bouncing up with the lower leg.
- 2:30 REST then ......
C:
. Row For Time The Exact Same Distance You Did in the 5 Minute Row earlier .- A great lesson in pacing. Go out there after your distance. Watch all of your data points on the monitor to stay on track.
- Oh and for every second you are over 5 minutes it is a box-jump-over penalty rep. Thats every second = 1 rep. 5:39 = 39 box jump overs. This is to be completed straight after your row without any rest.
"One of these is not like the others" 🙂
.
How did we all like the surprise row at the end??
. . .
