WOD:

1) Row/Ski:

A) 500m Ski + 500m Row @ Warm-up

B) 8 x 100m Sprint @ Damper 10/Rest 1:00 (Odd = Row, Even = Ski)

C) Every 6:00 x 8 sets – 1000m @ 70% (Odd = Row, Even = Ski)

Work for consistent paces/efforts/distances on each respective piece/machine.

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Fat Grip Neutral Landmine Row: 5 sets of 8

Rest 2-3 minutes between sets. Use a weight you can perform strict for 5 reps, and then overload by using your legs for the last 3 reps.

3) Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

4) Rope Rows: 5 sets of 10

Rest 2-3 minutes between sets. Feet on a 20″ Box. Add load as deemed fit.

5) Paralette Push-up: 4 sets of 15-20 Reps

Rest 2-3 minutes between sets. Add load as needed. Focus on maximizing stretch/ROM in the bottom of the movement.

6) Flat Bar Cable Row: 3 sets of 30

Rest 2-3 minutes between sets. Use a weight you can perform strict for 20 reps and then overload using your hips/low back.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE