111710

AM

Build to heavy triple deadlift

Set up rower for 3k countdown
10 sets of:
100m sprint row
200m easy row

Focus on sprinting HARD, then rowing very easy... don't think about total time... think about output and quality per interval.


PM:

Challenge:

4 rounds of:
20 unbroken wallballs
20 unbroken pullups
50 unbroken doubleunders

If you break, restart the exercise at 0.