May 8th

Strength: Bench Press 3×6 @ 65%



1000m row

50 thrusters 45#/ both men and women

30 pull ups


Core: 30 windmills

On Ramp:


Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)


0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply