7am Row Conditioning

8x3 min on 1:30 off

Change of stroke rate each interval:

sets 1-3 28-24-20

sets 4-6 30-26-22

sets 7 & 8: choose your own adventure (have to maintain the rate you declare)

Strength

Pausing 1 1/4 Back Squats
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

Work

“Pinball”

5 Rounds:

1 Minute Wallballs @ 20/14
1 Minute Alternating Dumbbell Power Snatches @ 50/35
1 Minute Bike Calories
1 Minute Rest

CompTrain

1 Round, Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts