A] Row 20 minutes - 20 s/m or less
5077m
500m avg - 1:58.1
strokes/min avg - 17
This is the longest I've ever spent on the rower, my glutes were on fire at the half way point!
5077m
500m avg - 1:58.1
strokes/min avg - 17
This is the longest I've ever spent on the rower, my glutes were on fire at the half way point!
B] 5 Rounds of
- 20 Secs AMRAP Battling Ropes
- 20 Secs AMRAP GHDs
- 20 Secs rest
Averaging between 20-25 on the ropes and between 5-8 on the GHD's every 20 seconds.
C] 200 double unders for time - every break perform 5 burpees
3:27
Broke at 104, then 105, 107, 109, 139
Trying to rush to much after the break at 104 cost me! Used a heavier rope for this than normal, constantly varied and all that.
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