THURSDAY

Warm-Up

2 Sets, For Quality

30 seconds @ Each Station 10-15 sec Rotation

- Row

- World's Greatest Stretch

- Inchworm Push-Ups

- Alternating Goblet Cossack Squats

- Jump Rope

"Bison's Blast"

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20

Double Unders

*Female Row Calorie

24-16-8

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24

Double Unders

*Female Row Calories

27-18-9

Wallball: 9/6kg

WORK IN WAVES OF 6, EVERY ATHLETE STARTS ON THE ROWER AND ON A FULL MIN.

Objectives / Stimulus / RPE / Workout Strategy

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

For Quality:

6:00 EMOM

Minute 1 - 30 second Goblet Loaded Wall Sit

Minute 2 - 6/6 ATG Split Squat Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.