Essentials:
A.
4 Sets
Dumbbell Bench Press Cluster x 5.5 reps
Rest 30sec
On the 2:30min Marks
B.
For Time:
20-18-16-14-12-10-8-6-4-2
Row Cal.
2-4-6-8-10-12-14-16-18-20
Thruster
Fitness:
A.
4 Sets
Dumbbell Bench Press Cluster x 5.5 reps
Rest 30sec
On the 2:30min Marks
B.
For Time:
20-18-16-14-12-10-8-6-4-2
Row Cal.
2-4-6-8-10-12-14-16-18-20
Thruster 75/55
Performance:
A.
Row x 1000 meters 80%
Rest 2min
Row x 500 meters 90%
Rest 1min
Row x 250 meters 100%
B.
For Time:
20-18-16-14-12-10-8-6-4-2
Airdyne or Ski for Cal.
2-4-6-8-10-12-14-16-18-20
Thruster 75/55
+
Competitor Session 2:
For Time :
Chest to Bar x 60 reps or 3 Max Effort sets (Whichever comes first)