3. Bitch Work
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
2:22,2:14,2:09,2:03,1:54,1:48
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Conditioning
4 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75lbs
10 Box Step Ups 50/35lbs 24/20″
5 Bar Muscle Ups
Rest 2:00
4:27
5:46
6:38
7:07
Step ups were hardest
8-7 thrusters
Bmu ub
Ghd 20, 20, 10-10, 10-5-5
Transitions were way too long.
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