Wednesday

Aerobic Work
500m Row Repeats:
Row 500m @ 75-80% Effort
*Drop 1 sec from last weeks pace.
(75-80% feels sustainable for 60 minutes. Breathing hard, but you could still have a 1-5 word conversation with your neighbor. But you wouldn’t be able to just chit chat back and forth.)
Rest 2 mins
X 12 sets
 
Strength Work
Gymnastic Warm up:
8 min AMR: Continuous consistent easy movement:
1WW + 20 Sec Wall Facing HS Hold
Ring Support Hold 15-20 sec unbroken
Superman Hold 10 sec + Superman Rock X 10
+
A. Push Press: @ 32X2 tempo – 5,5,5,5
B. WCU: 2,2,2,2
C. Front Rack Dual KB loaded Reverse Lunge Steps  - 10 Alternating X 3 sets
+
12min EMOM:
1: 4-6 SA Ring Row/arm + 1-3 Bar MU (MOD = 8-10 KB SDLHP)
2:  12-20 Unbroken Wall Ball