Thursday 280219

4 Rounds for Quality:

500m Row OR .7mi Assault Bike

1:00 Rest

0:30-1:00 Front Plank

1:00 Rest

10 Standing Banded Rotations/side

1:00 Rest

EMOM 12, alternating:

a) 0:45 Row @ 6

b) Kettlebell Flow, left

c) Kettlebell Flow, right

d) 50' Death March

Extra Work: Push Press


Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets.