Strength
3 Super Sets (Rest 2 minutes between sets)
12 Bent over barbell rows
12 GHD Situps
2 Gym Lengths Farmers Carry

Conditioning
5 rounds for time
Run 400m
Rest 2:00

Remember how hard you pushed on last week’s 25/18 Calorie Row intervals? Work to this same intensity on these runs.

Pushup Accessory
(based on max pushups)
Less than 10
3 sets of 4 pushups with :20 rest
30 Second Pushup Plank hold
10-20
3 sets of 6 pushups with :20 rest
45 Second Pushup Plank hold
21-30
4 sets of 8 pushups, :20 rest
60 second pushup plank hold
30+
4 sets of 12 pushups, :20 rest
90 second pushup plank hold