Max Effort 2k Row
Yes it does say ‘Max effort’
But today we aim to build power. Keeping the stroke rate under 26 s/m
In teams of 2:
Perform the following each in 12 mins-
100m, 200m, 300m, 400m…so on
Every 2 minutes for 10 minutes (5 sets) complete 50m Farmers Carry building in weight.
4 Rounds for Time:
60 second Handstand Hold
60 second Static Hang
15 DB Strict Shoulder Press
10 Strict Handstand Push-Up
Each 15 seconds within the Hang or Hold is worth 1 rep making the entire 60 seconds 4 reps.
* time cap 16 minutes
In 10minutes complete 5 sets of 1 Paused Front Squat + 1 Front Squat at 70% of 1RM Front Squat.
In 8 minutes comomete as many rounds and reps as possible of
8 Lateral Bar Burpees
8 Chest to Bar Pull-Ups
*Run worth 2 reps
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Tackle this classic solo or in a team of 2.
Teams of 2 version is 30 seconds each of each movement per minute, aimed at being more of a sprint.