3 sets, start a set every 3 min
8 power snatches @ 115lbs
60sec row @ 1k pace
+
3 sets, start a set every 3 min
3 burpee MU’s
60 sec row @ 1k pace
Forgot to go back and look at the rower to track all the rowing intervals. But pace average was between 1:39-1:42.
Distance was 282 on the low end and 298 on the high end for all 6 intervals.
+
4 sets, not for time
12 strict toes to bar
12 weighted GHD hip extensions
25lb across focusing on the extension and controlled tempo down.