Week of Jan 11th

 In Endurance
Part a
10 minute AMRAP
40 meter walking lunges
10 burpees
40 meter farmers carry
Part b
5x 4 minutes rowing at 500 meter sprint pace each round we will increase the stroke rate by 2 strokes per minute. We will start at a rate of 22.  Between each 4 minute interval of work row 1 minute at a light pace for recovery
5 Rounds For Time:
50 Step Ups 20″
25 flutter kicks
400 m Run
Cash out
Row 30 seconds on and 30 off for 10 minutes


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