08 OCTOBER 2021

FRIDAY 211008

Complete Five Rounds

Concept2 Row, 300 meters (sprint!)
Rest as needed then
Shoulder Press, 3 repetitions (from the rack)

Note: On today’s session, the data will be recorded similar to our bench and row evolution. Your score is the row speed over the weight on the 3RM. Athletes can add weight each round or maintain one load the entire time. Absolutely no use of the hips or legs on the press. A great goal is sub 1:00 (men) and 1:10 (women) on the row with 1/2 to 3/4 bodyweight press. Athletes have 45 minutes to finish the entire session.

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Luke and Leo are warriors in training!


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