Warm Up:

3 Rounds..

  • 1:00 Row
  • 10 Good Mornings
  • 10 Sumo Squats
  • 10 Scorpion Stretch

Workout:

6 Rounds of...

  • 5 Minutes of Work
  • 2 Minutes of Rest

5 Minutes of Work =

  • 1 Min 50% Pressure (X + 16)
  • 1 Min 75% Pressure (X + 8)
  • 1 Min Max Effort (X)
  • 1 Min 75% Pressure (X + 8)
  • 1 Min 50% Pressure (X + 16)

where X = your target 1 min max effort split, possibly 5 seconds below your ave 2k split

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