With a running clock.
@ 0:00
3 rounds of:
400m run
21 russ. KBS (24/16kg - scale up to american swing and 32/24kg)
12 T2B
- 10min cap -
@ 15:00
21-15-9 of:
Bike cal (when it rains: 15-12-9 shuttle sprint)
Pull ups
single arm KB-Thrusters (24/16kg - scale up to 32/24kg)
- 8min cap -
- go really hard on both workouts -->100% effort! (try to not pace to much) -
25 Minutes of constantly Rowing (Strokes per Minute between 20-25)
Every 5 min starting at 0:00 do
8-10 controlled rower pike ups (2-3s descent/ scale down to trucked knees)
Nose breathing only and focus on strong pulls on the rower instead of high frequency to get your pace