A) 250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell Swings
250 m row @95% effort
Shoulder Stretch (Coaches choice)
B) Every 90 Seconds For 12 Minutes (6 sets) do:
Toes To Bar x5-10
Ring Dip x5-10
*Scale for Ring Dips
1-Banded ring dips (Band anchored at the top, supporting you under the arms, around the chest),
2- Stationary Dips (Use band if needed)
3-Push-ups
C) For Time:
1000 m row
Then do:
4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)
*Score total time. This is a re-test workout.
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