WARMING-UP
250/200-m row
10 samson lunges
250/200-m row
10 lunges, alt.
250/200-m row
10 (kneeled) push-ups
250/200-m Row
10 air squats
STRENGTH
On a 5:00 clock
1:00 Strict overhead press (gewicht voor min. 15 herhalingen)
– Rest 1:00
1:00 Push press
– Rest 1:00
1:00 Push jerks
WORKOUT PREP
Every Minute x 3 Rounds of:
5 burpees
AMRAP meters on the rower
WORKOUT
For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee, at 2:00 complete 2 burpees, at 3:00 complete 3. Continue this pattern until you complete the 2,000/1,600-m row.