WARM-UP (10)
2 Rounds
100 Single Unders
10 Ankle Flexers
10 T-Push-Ups
10 Pause OHS with Barbell
3 x 10 Shoulder Opener
STRENGTH (30)
24 Minute EMOM
Even: 3 OHS 115/65
Odd: 3 Bench Press 150/65
LACTATE THRESHOLD(40)
Row 500 at an Easy Pace 2:00/2:25
Row 500m at an Easy Moderate Pace 1:55/2:18
Row 500m at a Moderate Pace 1:48/2:12
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