Friday, 5 November 2021


Strength: Strict Press

7 Sets X 4 Reps

* Keep Moderate/Heavy Load Across All Seven Sets

Conditioning:

2 RFT: 250/200 Meter Row

- Each Partner Rows a 250/200M Interval

- Resting Partner Performs Hang From Pull-up Bar

Then, 2 RFT: 500/400 Meter Row

- Each Partner Rows a 500/400M Interval

- Resting Partner DB Farmers Hold (50's/35's)

Then, 2 RFT: 750/650 Meter Row

- Each Partner Rows a 750/650M Interval

- Resting Partner Performs Plank Hold

* If Resting Partner Comes Off Bar, Sets The DBs Down, or Comes Out of The Plank, The Rowing Partner Must Rest Until Hold is Restarted

* 18 Minute Time Cap

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