Ramp up, last one full effort
3:00 AMRAP, 2:00 rest x 6 rounds
550/500 m row
max 10m shuttle runs in remaining time
Score is number of shuttle runs.
3×10 double db hang power cleans
3×15 glute bridges
at some point, do 1 3:00 banded glute march
3:00 nasal breathing with your feet up on the wall
The goal here should be sustainability. You won’t get too many shuttle runs in, so make them count. You should get at least :45 to run.
Accumulate 60 perfect pistols