Rowing Week 01
4 x 2km,
Rest 3 mins between
The focus is on consistency through repeatbaillity sets. Aim for one pace through these 4 sets.
8 x 2 Reps, 85%
2:00 Rest between sets.
Stay true to the percentage here, use 85% across each set.
Strict Muscle Ups
*Choose a baseline level of 1-5 reps, which we can replicate each week and progress upon week to week.
5 landmine Split Jerks (speed focus)
10 Hip extension to bent over row
Rest as Needed.
10 rounds for time:
10 burpee box overs
2 legless rope climbs