Wednesday March 13th, 2019

WED- AM:

Rowing Week 04/05:

2 x 2km, rest 2 mins
4 x 1km, rest 60s
12 x 500m, rest 30s.
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WED- PM:

Push Press:

10 x 2, 90%+
2:00 Rest between sets.

*no failed reps, you can increase, but make each set count.
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Gymnastics:

EMOM 10
Strict Muscle Ups

All reps at + 1 from week 3.
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Accessories:

1 x ME strict Hollow pull ups
-
Not For Time:
30-20-10
GHDSU
*50% of strict pull ups after each set.
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Sport:

AMRAP 12
1 rope climb
10 push press, 42/ 30
200m run

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