Endurance
3 x 500m Row w/ 3 minute rest between each.
- 1st interval @ low stoke/minute rate (20-24 s/m)
- 2nd interval @ medium rate (24-28 s/m)
- 3rd interval @ high rate (30+ s/m)
Goal is negative splits, improving time ~2 seconds each interval.
Conditioning
6 rounds for time:
- 25 Double Unders (scale 50 Single Unders)
- 5 Clean & Jerks (185#/123#)
- 5 Muscle-ups*
*Scale for 5 muscle-ups→5 Bar Muscle-ups→10 (C2B) Pull-ups→10 Strict assisted Pull-ups