Wednesday

Aerobic Work:
500m Row Repeats:
Row 500m @ 80% Effort (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 10 sets
*note 500m times and each week you’ll want to drop 1 sec off.

Strength Work:
Gymnastic Warm up:
12 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. Strict Press: 8,6,4 @ 30X1
B. WCU: 3,3,3,3
C. Barbell BackRack Loaded Split Squat – Rear Foot Elevated @ 30x1, 8R/8L X 3 sets
+
12min EMOM:
1: 6-8 Ring Rows + 3-5 C2B

2:  15 Air Squat + 2 Gym Length Bear Crawl