3944 Thursday 12/5/2024

A
Partner 100m Row Challenge
12 rds, 6 tries each
Goal is to row a perfect 100m effort.
*For every meter over or under 100m, both partners peform that number of reps of penalty:
Penalties:
Rd 1-4: Situps
Rd 5-8: Ring Rows & Pushups
Rd 8-12: Kip Swings & Jumping Squats
(15 min)

B
Tempo Front Squats
5x4
*4404: 4 sec down, 4 sec pause, fast up, 4 sec pause at the top
(15 min)

C
With a partner
P1 performs:
15-10-5
Ring push-ups
KB russian swings (53/35lb)
While P2 performs: AMRAP Row for Cal
-Switch-

Then: P1 performs:
15-10-5
T2B
50' Broad Jumps
While P2 performs: AMRAP Row for Cal
-Switch-
*12 min timecap

D
3x
10 reverse fly
max banded facepull
*rest to recovery between rounds
(8 min)