Row Warm-up
30 seconds on/30 seconds off of rowing for 10 minutes @1,000m pace.
Strength
7x3 Thrusters
I built up to 245# straight from the ground/unbroken. (NEW PR)
Workload
5 Rounds:
400m Run
15 Ring Dips
10 Burpees
rest 1 minute between each round
Rest 15 minutes
5 x 30 Seconds max effort Air dyne straight into 8 walking lunges with 100# dumbbells in each hand.
*30 Anchored situps between each round
**rest as needed between each round
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