05/02/16

A) 10 min of free hand stand hold practice

B) Rowing intervals

Interval 1 – 12 mins

5:00 at rat 20

4:00 at rate 22

3:00 at rate 24

Performed as a 12 minute continuous interval
**3-6mins active rest**

Interval 2 – 8 mins

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

1:00 at rate 28

Performed as a continuous 8 minute interval
**3-6mins active rest**

 

Interval 3 – 8 mins

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

C) 2 rounds

As many hspu as possible from a 4" deficit

Rest :30

As many hspu as possible 

Rest :30

As many strict hspu

Rest 5 min

D) ironscap

E) LONG ROMWOD