Warm up: 10 min emom
1 round of Cindy
Mobilize
A. 4x400m run Rest: Row 400 m
Guys sub 1:35/Girls sub 1:45
Recover on the rower between rounds rowing 400 m as slow as needed to recover to run the target pace or better. Ideally you will set a fast time the first lap and be within :01-:03 seconds every round following
B.
3 rounds
3 hsw inclines(use the section used for Friday workout)
3 hsw declines
3 seated rope climbs(start butt on ground. Do not have to keep L-Sit)
C. Boys 10-8-6 Girls 8-6-4
unbroken Squat Snatch 135/95
Unbroken Muscle Up
D. 3×20 back rack lunge