Monday 18/10/2021
Monday 18/10/2021
A.
3 Rounds for Time
Hand Stand Push Ups x @75% of Max reps
Power Clean or Double KB High pull x 10
@set1: 55% / set2: 50% /set3: 45%
Double Unders x 60
B.
3 Sets of:
Sand bag Carry x 20m *Go heavy
Strict Pull ups x 8-12
Dumbell Bench Press x 8-12
*rest 1min between sets
Optional Additional Rowing Workout
A.
Row x 1000m @under your 2k av. pace
Rest 2:00
followed by...
B.
4 Rounds of:
Row x 250/200m @500m av. pace
Rest 2:00 after each round
followed by...
C.
For Time
Row x 800m
*Always complete the Optional Part
if you are feeling good. Prioritize recovery
listen to your body.
COOL DOWN
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