Rowing
1500 Meter Row
Rest 1:00
250 Meter Row
Rest 30secs
250 Meter Row
Rest 2 Minutes
1000 Meter Row
Rest 45 secs
250 Meter Row
Rest 45 secs
250 Meter Row
Rest 45 secs
Accessory Work
Plate Pinch Press
4x15
Barbell Bicep Curls
4x15
Strength: Push Press 5×5 Accessory: DB Z-Press 3×12 Workout 4RFT (14 min cap) 12 Push Press (115/75) 200m Run 12 Pull-Ups
Strength: Back Squat 5×5 @ 70–75% Accessory: Front Rack Step-Ups 3×10/leg Workout (For Time – 17 min cap): 30-20-10 Wall Balls (20/14)...
Strength: Sumo Deadlift 6×4 Accessory: Barbell RDL 3×10 Workout (For Time – 12 min cap): 21-18-15-12-9 → Sumo Deadlift (165/115) +...
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