WARM-UP
1000m Row
800m Run
500m Row
400m Run
Into
20 Cossack squats
10 single arm Ring rows e/s
10 Single Leg Calf raise with pause at top
STRENGTH
3 Rounds
12 Double DB Bentover rows
12 S/A Kneeling DB OH Presses
:30 weighted plank
Rest as needed
2 Rounds
20 PVC Pipe Banded Lat pulls
10-15 Tricep DB skull crushers
:30 Hang from Bar
CONDITIONING
5 Rounds
60 Double Unders
6 Devils Presses (50/35) (40/25)
250M Row
Intent: Mid range intensity level. Endurance constant work. Good ole fashion grunt endurance work. Find a pace that allows you to be consistent with each round.
The devils Presses are low on the volume side which means you can choose a heavier load.
