Warm-up
3 rounds
15 cals on the rower
10 ring rows
5 inchworms with a push-up
Mobility
Quick mobility session
Interval Training
On the rower
2:00 work/4:00 rest, x6
These 2:00 intervals should be all out. Get after these.
Think back to the max effort 3:00 on the rower to the week before. Think about how you faced that, think about what you held, think about how many calories you got and make a plan from there.
PortPump cash-out
3 to 5 rounds
5e bent over rows; HEAVY
10 bench press
15 GHD or weighted sit-ups
Some good old fashioned body building.
