Amrap25
1000/800m row
100 doubleunders
10 Lanes single arm db walking lunges (farmers position)
800/600m row
80 doubleunders
8 Lanes single arm db walking lunges (FR position)
600/400m row
60 doubleunders
6 Lanes single arm db walking lunges (OH position)
(22.5/15kg)(1 Lane = Wall to fence)
4 sets
4-6 heavy half kneeling SA KB press each side
Rest 30s
6-10 heavy heavy SA Chinese KB row each side
Rest 30s
3 sets
ME pushups with good form
Directly into
ME controlled barbell skull Crusher on the ground
(If 15 reps are easy load the barbell)
Rest 1 min
ME ringrows at an difficult angle (just strict reps!)
Into
ME ringrows at a moderate angle
Into
ME ringrows at an easy angle
Rest 2 min