Prep

In teams of 2:

Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 5 Push-ups and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each.

A1.

Piston Bench Press

2/3 x 8-10 each. 

Rest 60s

– 2 Warm-up sets, 3 working sets

A2.

Chest Supported DB Rows

2/3 x 10-12 each. 

Rest 60s

– 2 Warm-up sets, 3 working sets

A3.

Behind The Back Trap Shrugs

2/3 x 10-12. 

– 2 Warm-up sets, 3 working sets

OT4M

B.

Every 5:00×3

500 Meter Row

400 Meter Run

– Goal: Sustainable pace with 60s of rest each round. No score today, active recovery for “Fran” tomorrow.

L1: (300 Meter Row) (200 Meter Run)

C.

Banded Pushdowns With An Underhand Grip

4 x 20. Rest 60s.