Move

1) 12 x 2 Back Squats at technical load

2) 25 Minute AMRAP
500m Row
10 Sit Ups
10 Lunges

Train

1) 12 x 2 Back Squat at 65-75%

2) “Gently Down the Stream”

Buy-In: 1000/900m Row
4 Rounds:
10 V-ups
10 Double DB Front Rack Walking Lunge Steps (50/35)

then Buy-In: 750/675m Row
3 Rounds:
10 V-ups
10 Double DB Front Rack Walking Lunge Steps

then Buy-In: 500/450m Row
2 Rounds:
10 V-ups
10 Double DB Front Rack Walking Lunge Steps

then Buy-In: 250/225m Row
1 Round:
10 V-ups
10 Double DB Front Rack Walking Lunge Steps

Time Cap: 25 Minutes

Stimulus

1) Keep the same weight across all sets resting 1 minute between sets

2) This is a larger conditioning piece so don’t start off too hot in the row. Buy in row in the first round will be roughly 5 minutes, decreasing by roughly one minute each round. V-ups and lunges should take no more than 30 seconds. Score total time.

Extra Credit

Sprint Intervals: 4 Rounds (score slowest round)
15 Burpee Box Jump Over (24/20)
5 D-Ball Over the Shoulder (150/100)
Rest 1 minute between rounds