Build the Base
Row, 5 km
Every 3 mins complete:
10 Wall Balls, 14/10 lbs, 12/10 ft
Goal: No more than 10 full rounds to complete the 5 km.
The 5km row with some wall ball tossed in the mix. This may end up being a bit shorter than some of our longer efforts on days like this in other weeks but the goal is still consistency in your pacing and ideally unbroken wall ball. You will start on the rower and when the clock hits 3 mins complete your 10 wall balls. When you head back to the rower you have a NEW 3 min effort. The wall balls are a filler and will not take time away from your row efforts since they should all be 3 full mins. Take note that the wall ball is LIGHTER and to a higher target. Focus on a strong but consistent pace on the rower. You should be able to move right to the wall balls and right back to the rower. Consistency is the key! No down time with poor pacing on this one.
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
All exercises are with 3 secs down and 3 secs up. Work on not rushing any phase of the movement but keep your tempo consistent throughout the entire range of motion. Effort/RPE should be roughly 7/10 with you adjusting weight as needed for each work set.
3xs :20sec each:
3-Way Banded Shoulder Stretch