1.1.23

A: Warm Up/Strength Primer

1 Turkish Get Up + 5 KB Windmills/side
Single Arm Row x10/side

x3 sets

B: Repeats

1000/900m Row
50 Double Unders
10 Dual DB Hang Clean + Jerks (2x50/35's)
50 Double Unders

Rest 2 min x3 Rounds.

C: Strength

Weighted Strict Pull Up

5x4

Workout Stimulus:

These repeats are always meant to TEST you. This is no exception. 1000m on the rower is the perfect distance to hurt. Not too long that you can throw in the towel and go slow, but not short enough that it’s over before it hurts. Try to maintain a pace and then push the back half of the workout. Going 1-2 seconds on your 500/m pace on the rower won’t save you much time if you trip up on your double unders because of it. Controlled effort on the row, really push the remainder of the workout.