2 Bench Press, pick load

* Every 2 mins for 10 mins.

85% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.

For time:

Row, 2000/1750 m

* Every 2 mins (starting at 0:00) complete:

10 Dumbbell Thrusters, 50/35 lbs

Target time: 9-11 minutes
Time cap: 14 minutes
Large Class Target time: 10-12 minutes
Large Class Time cap: 15 minutes

Stimulus is moderate, steady intensity on the rower with fast, quick sets on Thrusters to strategically utilize rest to avoid burning out and losing out on time to row. Athletes should complete thrusters in 20-25 seconds or less. If an athlete is going over this time frame, they should modify the difficulty of the movement or lower the weight or volume. Athletes should also be making the transition from the rower to the dumbbells around the 1:55 mark each round so they can begin on thrusters immediately at the 0:00 mark.

Before starting the workout, have athletes practice getting on and off the rower as efficiently as possible. Cutting down transition time will only help obtain more meters for each set

Every 1 min for 6 mins, alternating between:

5 Wall Facing Handstand Push-ups

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, L 25 ft/R 25 ft

5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.