3 rounds–
8 min @ 85-90%:
600m run/600m row
AMRAP in remaining time–
21 ring rows
15 DB push presses
9 double DB front squats
-Rest 4 min
Training notes:
•Run or row once per 8 minutes
•Same weight on push presses and front squats
•Shoot for consistent splits on rounds.
Record reps completed per set
PERFORMANCE
3 rounds–
8 min @ 85-90%:
600m run/600m row
AMRAP in remaining time–
21 chest-to-bar pull-ups
15 handstand push-ups
9 goblet squats (70/53)
-Rest 4 min
Training notes:
•Run or row once per 8 minutes
•Shoot for consistent splits on rounds.
Record reps completed per set.
