Warm up
1400m Row Easy
5 Plank Walkout
6 Lunge/Lunge + Squat
7 Prisoner Dead Lift
8 Farmers March
4R @ 70% intensity
750m Row +/- 5 sec
Rest 2 mins/round
3:31, 3:24, 3:31, 3:24
4R @ 70% intensity
600m Run +/- 5 sec
Rest 2 mins/run
3:15, 3:21, 3:21, 3:18
E2MOM 10 (Every 2 mins for 10 mins)
Partners: 90 sec max distance Farmer’s Carry @16kg
15M (minute) to find 3 Rep Max DL (DeadLift) – 81kg – 86 kg – 88kg (form not that good – rounded shoulders)
100 Wallballs – 5kg, 9ft – 7:45
5K Row – 27:43
Box Squat
65kg x 5
55kg x 10
55kg x 10
3 Rounds:
AMRAP Tibialis Curls + AMRAP Calve Raises
20 + 30 all rounds
16M EMOM (Every Minute on the Minute)
10 Box Jumps 24″
10 Cal Row
10 KB Swing @16kg
10 Burpees
Gotta hit that 30min workout time for AIA Vitality points