FRIDAY 200911

On a 5:00 clock,

Concept2 Row, 3 calories
Dumbbell Thruster, 3 repetitions (35lb. / 25lb.)
Concept2 Row, 6 Calories
Dumbbell Thruster, 6 repetitions
Concept2 Row, 9 calories
Dumbbell Thruster, 9 repetitions

Rest up to 5:00 then perform the same progression on a 3:00 clock.

Rest as needed then,

50 Kipping Pull-ups IAFSAP (In As Few Sets As Possible). Compare today’s effort to the Strict Pull-up version earlier in the week.

Note: On the Rowing and Thruster session, continue the repetition scheme for 5:00, then for 3:00. Every calorie and rep count. Hands and feet must remain on the rower until the required number of calories is achieved, and you must reset the rower to “0” each round.


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