THURSDAY 01/13/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Back Squats

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

[All Percentages Based Off 1RM Back Squat]

Rest 1-3 Minutes Between All Sets.

“Triple Trouble”

For Time:

2000m Row

5 Rope Climbs

800m Run

STRATEGY

-Steady pace on the rower. Be prepared to go right into the first rope climb following the rower.

-Once into the rope climbs, chip away at each rep and slowing down breathing to prepare for run.

-Steady pace on the first 400-500m of run then push hard the last part of run.