4114 Friday 6/6/2025

A
3 rds
Row 200m, light-moderate-hard
10 kb swings
10 pushups
10 pvc pass throughs
(10 min)

B
Bench Press
5x5

Alternate with:
DB Fly
5x10
(15 min)

C
0-8 min
800m Row
50 Kb swings, unbroken*

8-14 min
600m Row
40 Kb swings, unbroken*

14-18 min
400m Row
30 Kb swings, unbroken*

18-20 min
200m Row
20 Kb swings, unbroken*

*Penalty for breaking swings is 50' bear crawl