Box Jump Overs (24"/20")
Toes to Bar
Hang Power Snatch (75/55)
Not for Score:
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row
Interval training on the rower today, with a single "long" effort(4:00 window), two "medium" efforts(3:00 windows), and three "short" efforts(1:00 windows)
Pacing wise, it is our aim to progressively move just a touch faster on each interval. What is it *not*, is a paced effort, to a sprint effort on the final calorie counts. Instead, think of our 80% effort, 85% effort, and 90% effort, respectively.
Nor for Score:
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension
Athletes can break up time totals however they see fit, alternating movements as they would like to. On the weighted hip extension, choose a loading that we are confident we could support for at ~1:00, if we absolutely went for it. Strong places to start would be 25# for males, and 15# for females.