TUESDAY 11/26

am:

30 min Row @Z1 (6968 METERS/303 CALS)

pm: (ensure a good aerobic warmup b/f starting)

2 x thru all:

AMRAP in 5 min @85-90%:

5 x 10m down & back Shuttle Run (touch ground @each turn)

10 KB Swings 53lb

10 DB Push Presses 45lb

ROUND 1: 4 ROUNDS + 3 SHUTTLE RUNS

ROUND 2: 3 ROUNDS + 10 KB SWINGS

*I wasn't sure for the shuttle runs if it meant 5 full sets of there and back or there, back, there back , there for 5 total runs. 1st round was 5 quick runs and 2nd round was 5 there and backs.

--2 min recovery--

AMRAP in 5 min @85-90%:

Row 200m

10 GHD Situps

15 Back Extensions

ROUND 1: 2 ROUNDS + 200M ROW

ROUND 2: 2 ROUNDS + 200M ROW

--2 min recovery--

AMRAP in 5 min @85-90%:

10 Wallballs 20lb to 10'

10 T2B

5 Burpees

ROUND 1: 3 ROUNDS + 10WB + 7 T2B

ROUND 2: 3 ROUNDS + 10WB

--5 min recovery--