Endurance
8 x 250m Row – 2 minute rest between each
- First 4 sets @ medium rate (24-28 strokes per minute)
- Last 4 sets @ high rate (28+ strokes per minute)
Conditioning
“Nate”
20 minute AMRAP:
- 2 Ring Muscle-ups
- 4 Handstand Push-ups
- 8 Kb Swings (70#/53)
Scaled version:
- 4 Pull-ups
- 8 Push-ups
- 8 Kb Swings (53#/35#)