Volume may seem low… But not if you hate rowing! Key for the next two weeks is a slight turn down in volume with a major turn up in intensity.
Long chill Warm up:
row 6k; @0, 1200, 2400, 3600, 4800, and 6000 do…
5 shoulder to ovhd 135/95+10 deadlifts 135/95+15 box jumps 24/20
A) 6 rounds (10 min cap)
16 pull-ups
3 ovhd squats 205/135
B) 24 min emom
Min 1: 18/14 cal assault
Min 2: 16 bf burpees
Min 3: rest
C) class.