1. Activation and Barbell warm-up for C&J
2. C&J Complex / E1'30" for 9'
1.-2. @75%
3.-4. @80%
5.-6. @85+%
3. AMRAP 20' - Low intensity!!
- 750m row
- 20 burpees
- 15 jumping strict pull-ups
4. Interval Rowing / 5 rounds
- 200m easy
- 200m hard
Then 5' cool-downs