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Wednesday, August 11, 2021

3 Sets:
500 Meter Row (Easy)
300 Meter Row (Moderate) 200 Meter Row (Sprint)
Note: This cardio piece has the main focus of building up a capacity in sprinting. Each set will go right into the next. When you have finished your sprint, use the first minute of the easy 500 to reset your heart rate and be ready to go again.

“Strong Person”
4 Rounds:
100’ HEAVY Farmer’s Carry 10 Bar Facing Burpees
3 Deadlifts
Rx+: 70/53# KBs, 315/235
Rx: 53/35# KBs, 275/185
Intermediate: 45/30# DBs, 225/155
Beginner: 35/25# DBs, Burpee Step Overs, 135/95
Note: The weight on the deadlifts should be heavy, but controlled. The first two components are meant to jack up your heart rate beforehand, so focus on activating your upper body and keeping your back flat

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