Tuesday
Start with a 1500m Row
Then for time do:
- 30 x Man Makers @ 12kg
Results: 9:55 for the Man Makers.
Thursday
Not for time, 5 rounds of:
- 5 x Dumbbell Press @ 20kg per hand
- 5 x Weighted Lunges @ 20kg per hand
Then do two rounds of:
- Rowing Tabatas (20/10)
- Rest 2 minutes between rounds
Results: Each round of Tabatas came to around 50 calories (53 in the second round) and averaged 12 strokes per 20 seconds.
Friday
Start with 1000m row
Then do an AMRAP in 10 minutes of:
- 5 x Dumbbell Snatches @ 20kg per hand
- 10 x Weighted Situps
- 15 x Pushups
Results: 10 rounds plus 10 Dumbbell Snatches, 10 Situps.