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A. Push press – 3×5@80% or higher.

B. Front squat – Work up to a heavy set of 3 (no pause at bottom).

C. 10 rounds, for total work time:

Row 250 m, rest 1 minute.

Compare to Nov 22 2014, Feb 5 2014, Oct 31 2013, May 15 2013.

If the classes are busy, we will have you work with a partner and just alternate on the rower. You’ll get slightly more rest time because of the transition time, but I’m sure you won’t be complaining about that.

D. 3 sets of 5-10 elbow side plank twists (video).