A) 5 Rounds:
1 min Row @ an easy pace
30 sec Row @ a hard pace
B) 2 Rounds:
12 Kettlebell Swings
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8
Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.
Partner B (while Partner A rows):
10 Dumbbell Snatches, 50%/35#
– Switch partners, then repeat at 500m and 250m
One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!