TUESDAY, SEPTEMBER 17TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Superset of triceps and biceps work – all sets should be challenging but done with perfect
form.
– Conditioning: Today’s workout will challenge your muscular endurance and ability to sustain rowing
intervals. The pace should be much slower than yesterday. T2B should be done in a smaller set since the
total volume is high.
B) Warm Up (3:00 – 15:00)
3:00 – 6:00
1 Minute Max Reps Banded Pull-aparts
1 Minute Max Reps Banded Triceps Pushdowns
7:00 – 15:00
Row 750 Meters at a slow pace – denote your time
*Split people into two groups – 1/2 group works on T2B Skill while the other half rows 750 meters at a
slow pace.
C) Strength (15:00 – 30:00)
1a) Close Grip Floor Press: 4 x 5. No rest.
1b) DB Hammer Curls: 4 x 10. Rest 60s.
*Use fatgripz if possible
D) Conditioning (30:00 – 55:00)
3 RFT:
750 Meter Row
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B
L3: (15 T2B per round)
L2: (Knee Lifts) (50 Shoulder taps)
L1: (Abmat Sit-ups) (15 Box Push-ups per round)
25:00 Cap
E) Extra Credit (55:00 – 60:00)
5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.