1000/800m row @ pace +12
Rest 90 sec
1000/800m row @ pace +12
Rest 2 mins
1000/800m row @ pace +12
Rest 2:30 mins
500m @ pace -4
Rest 1 mins
500m @ sprint
A: Bench Press
2x3 at 60%
2x3 at 80%
2x3 at 70%
1 AMRAP at 85%
1000/800m row @ pace +12
Rest 90 sec
1000/800m row @ pace +12
Rest 2 mins
1000/800m row @ pace +12
Rest 2:30 mins
500m @ pace -4
Rest 1 mins
500m @ sprint
A: Bench Press
2x3 at 60%
2x3 at 80%
2x3 at 70%
1 AMRAP at 85%
On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target