Tuesday, October 5, 2021

Performance

5x500m Row Sprints, Every 4min

3 Rounds For Time of:
64 Double-Unders
32 GHD Sit Ups
16 Weighted Box Step Ups, 24″/20″, 50#/35#

Intermediate

5x450m Row Sprints, Every 4min

3 Rounds For Time of:
32 Double-Unders
32 GHD Sit Ups to Parallel
16 Weighted Box Step Ups, 35#/20#

Fitness

5x400m Row Sprints, Every 4min

3 Rounds For Time of:
64 Single-Unders
32 Sit Ups
16 Step Ups, 20″/16″

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