Warm up - Couch stretch, straddle hamstring stretch, twisted cross stretch, calf/ankle stretch, roll into intervals first one is warm up.
Rowing Intervals
6 x 500m w/1 minute rest
*Get progressively faster each interval, first row is just a warm up/10k pace.
Snatch 10 singles with 78% EMOM
Clean 10 singles with 78% EMOM
jerk from the rack 10 singles with 80% EMOM
front squat 3 sets of 3 (work on position and technique, don’t go over 80%)
EMOM x 10 minutes
15 Ring Dips (Strict if possible)
20 GHD Sit Ups
*Alternating Minutes