Endurance
4 x 375m Row – Rest 2 minute between efforts
- Goal is consistent efforts, keeping best 500m pace
Strength/Stability
A1. Deadlift 8-6-6-4 @ 70%-75%-80%-85%
- Rest :30
A2. 4 x 100yd KB Waiter’s Carry (50yd w/ right, 50yd w/ left) – As heavy as possible
- Rest :60
Conditioning
Advanced
For time (7 minute cap):
- 30 Double Unders
- 50 Handstand Push-ups*
* Every time you break, complete 30 Double Unders
Intermediate/Novice
7 minute AMRAP:
- 20 Double Unders/50 Singles
- 15 Push-ups