WOD:

1) AQAP:

10,000m Row, Ski, Run

Or

20,000m Concept 2 Bike

Or

24,000m Assault Bike

Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try.

Extra Work:

2) Toes-to-bar: 10 minutes Practice

Work on any facet of a Toes-to-bar/Knees-up.

3) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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