WORKOUT
“Thunderbird” (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press 22,5/15
5-4-3-2-1
Rope Climbs
(Or 15-12-9-6-3 Strict Pull Ups)
ROW WARM-UP
After the metcon, athletes rest 5+ minutes before preparing for the Row Challenge.
Row Workout Prep:
3 sets of 30-second Row
– Set: Easy-Moderate (65%)
– Set 2: Moderate (75%)
– Set 3: Moderate-Fast (this should be your planned workout pace)
Rest 30-60 seconds between sets
FINISHER:
1000M ROW TIME TRIAL
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge.
Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide!
MAYHEM AFFILIATE
3-2-1…GO