Core circuit warmup:
3 rounds. 1:00 at each station, no rest other than transition
Landmine russian twists (empty bb)
flutter kicks in hollow
half-kneeling pallof press (switch halfway through)
10/10/10 rowing drills
3 deadlifts up to workout weight
On a 20:00 clock
1000 m row buyin
No rx plus. Go fast.
3:00 nasal breathing on your back
The weights on the deadlifts will be fairly heavy for most of us by the end. Make that last set a set that will be quite heavy for you. If 285 isn’t that heavy, then go fast and row really hard. If you can’t finish the 1000 in less than 5:00, scale it.
25 rounds of:
20/16 cal easy bike (70% effort)
2 ring muscle ups