7.6.2021
Warm-up
[3-15:00]
Rowing Warm-Up
4 Rounds
:30 Slow
:30 Moderate
:15 Fast
+
2 Sets for Quality
1:00 Cardio Choice
20sec/side 1/2 Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
8 Inchworm Push-Ups
Weightlifting
[15:00 – 28:00]
Strict press (3-3-2-2-1-1-1-1)
Every 90sec, 8 Sets
#1: 3 reps @ 60%
#2: 3 reps @ 67%
#3: 2 reps @ 72%
#4: 2 reps @ 77%
#5: 1 rep @ 85%
#6: 1 rep @ 92%
#7: 1 rep @ 97%
#8: 1 rep @ 102%
Metcon
[33-44:00]
2k Row (Time)
Max Effort 2k RowCC: SPRINT
This is a classic benchmark that test your capacity and your mental fortitude.
Think of the 2k in 4 parts (each 500m). Have a game plan for each section, and stay in that moment.
Cool Down/Stretch
[44-60:00]
200m walk / cool down
+
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
Accessory Work
Metcon
3 sets, for quality
20 Banded Face Pulls
15 Bent Over Reverse Fly's
10 Prone Y-T-Ws w/2.5-5#
rest 60 sec b/s
