10 Bench Press 135/95lbs
Max Calorie Row
Rest 3:00
Score = Total Row Calories
*Work in a team of 3 athletes sharing a bench and rower. One works at a time while 2 rests.
Feel: Muscle Overload
Pace: Sustain
Target Score: 18/15+ Calories per round
Firebreather Score: 25/20+ Calories per round
Zone 2 Row
12:00 Zone 2 Warm Up
45:00-90:00 Row @ Zone 2
12:00 Zone 2 Cool Down
Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.
Warm up:
Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.
Cool down:
Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.
AMRAP 5 minutes in a team of 3 Waterfall Style
12/10 Calorie Row
6 Burpees
Plank hold until partner behind catches up