FITNESS
A1. Ring rows w/ feet elevated on box
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×6; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.
B. For time:
600m run
30 (hu)manmakers
600m run
Training notes:
•(hu)manmakers should be tough
Record reps completed.
PERFORMANCE
A1. Strict chest-to-bar pull-ups
3xAMRAP (-2); 21×0 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×6; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause in bottom but no pause at the top this week.
•AMRAP(-2) means leave two reps in the tank.
B. For time:
600m run
30 (hu)manmakers (50/hand – 35/hand)
600m run
Training notes:
•DB weight should be challenging.
Record time.
