Dynamic Warm Up
Rowing Interval’s
20sec Fast – 60sec Rest
Test ( Week 1 )
1-000m Row
WOD
“ The Chief + “
5 Rounds
3 min AMRAP ( Increasing Ladder )
1-Power Clean
2-Push Ups
3-Squats
*Add 1 Rep on each movement after each completed set.
COMP 60/40kg
RX 50/35kg
INT 40/25kg
