Day 48

AM

Row
12x500m @ 1:35.5-1:36.5/500m
Rest 2 mins
rest 5 Mins between set 6&7 =
1) 1.34.3
2) 1.34.9
3) 1.34.2
4) 1.34.2
5) 1.34.5
6) 1.34.1
5′ rest
7) 1.34.7
8) 1.34.4
9) 1.34.5
10) 1.34.7
11) 1.34.3
12) 1.34.1

PM

Jowsey warm up

A – HBBS – 4×16, 90″r = 60/60/60/60
B – Sn pull 6×2 @105-110% = 127.5/130/130/132.5/132.5/132.5
C – Sn bal + OHS 5x = 110/112.5/112.5/112.5/115
D – PS 5×1 @100-107.5 = 100/102.5/105/105/failed 105×2

EMOM 15
1 – 10-20m HS Walk = all sets 20m (3×7-8m)
2 – 30s KB Front Rack Hold @ 32kg (Elbows down) = all sets 30″ub
3 – AMRAP Double Under in 45s = 79/67/79/56/82

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Day 48

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