6/20
Iso ring holds – do 2-3 sets of each, rest as needed
Straight arm
Bent arm
Bottom of 1-arm archer pushups
+
Row 5 min with display on force curve, 20-22 strokes/min, easy effort
+
Every 2 min x 8-10 alternating sets (4-5 of each as able to keep intensity)
Odd sets – Row 25 cals in sub 75 sec, keep stroke rate < 24/min
Even sets – Line facing burpees x 24 (try to keep these sub 60 as well, stay low and keep feet moving fast)
1:09.4-108.8-19.3-1:12.7-1:13.4
55-53-54-56-57 – my pushers started getting really fatigued in the 4th set and the 5th set the last 4-6 reps were really grindy
+
Bike erg 5k easy cooldown
+
5 min down regulation breathing