A: Rowing Intervals! 1 minute rest after each interval
300m/250m - At 2km pace
600m/500m At 2km pace +2
900m/750m - At 2km + 4
Rest 3 minutes
Repeat
B: 4 min AMRAP followed by 4 mins of rest x 4 rounds.
Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs
The rep count decreases in each 4 Min AMRAP.
Round 1 21,21,84
Round 2, 18,18,72
Round 3 15,15,60
Round 4 12,12,48
*Score is total reps each round. The goal is to average the same amount of reps in each 4 min piece.