- Thursday: 1/10
3 x 10 Min Stations: :90 Rest BTWN Stations
Station 1: Rowing: Drills & Technique
- 5 Minute Drills
- 10x Each Part of Pick Drill (Arms, Arms & Body, 1/2 slide, Full Slide)
- 20x Each Part of Reverse pick drill (From Catch: ½ Slide Legs, Full Legs, Legs & Body, Full Stroke)
- 1 Minute rest and set up “Work” piece
- 2 Min @ 22 S/R Focus on powerful leg drive and smooth easy recovery.
- 2 Min @ 24 S/R Litle Faster Drive still focusing on powerful leg drive and smooth easy recovery.
Station 2: KB Deadlift & Hollow Hold & Pull Ups AMRAP
8x 2KB Suitcase Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)
– Follow Each Set of Deadlifts with a :30 Count Hollow Hold
– Start at knees bent progression
6x Pull Ups B: TRX Pull Up
Station 3: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 4 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Push-Ups R:10x W: 8x B:6x TRX Chest Press