1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10 Meter Shuttle Runs
Option to sub DU or singles for Row
Option to sub singles
Option to sub Push Press for thruster
Opening up on the rower today, athletes want to find a pace that they are confident they could come off the machine and get 10 repetitions right away. Strong pulls and a slow recovery is better than fast pulls and fast recovery. Out of the three movements today, the thruster is the only one where athlete will likely stop moving. No matter how slow athletes are going on the row and the run, they are always moving forward. With the thruster being the odd man out, we want to try and move for the majority of the minute knowing that we just have to put one foot in front of the other for a minute on the runs before resting. That likely means aiming for two bigger sets with a short break in between.