1) 20 minutes
Even- 5 Split Jerks (keep it light for the majority of this session, work speed footwork for the first half, 2/3)
Odd- 8-10 Ring Rows
2) Front Racked Lunges 3 x 12 (6/6) same weight across
3) Your call on this one, you can follow along with the class to pick a percentage
or you can do the following:
16 minutes for max deadlift reps:
Every 4 minutes starting at 0 run 500m, down the hill then to the R
0-4 (315/205)
4-8 (275/185)
8-12 (225/155)
12-16 (185/125)
4) 100 GHDSU for time
every time you break/pause get off and row 250m with the damper at 1
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