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.