A2: Row 3 Minutes @50-90% Sustainable Pace; Rest 60-90 Seconds
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Damper 4/2
B1: 3 RFQ of:
8 Banded DeadBug @2121
8 Banded Clamshells @2121
8 Banded Goblet Squat @21X1 (50/35#)
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B2: Back Squat – Build to a challenging single @21X1; Rest as needed
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D: 4 Rounds of:
500M Row
30 Seconds Max Reps D.B. Z Press
30 Seconds Max Reps Hollow Flutter Kicks
30 Seconds Max Reps Prone Swimmer
30 Seconds Max Reps Prone Flutter Kicks
500M @90% Hard But Sustainable Pace (4/2); Rest 45-60 Seconds
Z Press and Swimmer @2121
Hollow and Prone Flutter Kicks @1111; Rest 45-60 Seconds after each round