Begin each rep from the standing position, perform 3 reps and finish with 5 reps of 1-arm thrusters as you stand up on the 3rd TGU rep of each set. Increase weight each set.
Perform a 60 second max effort row sprint after each of the 5 rounds, for max meters. Record highest weight used on the TGUs and the highest row sprint, in meters. Share rowers with people warming up if necessary.
Warmup: 1000 meter row & 1000 meter run. Plus light TGU practice/review.
If it's raining, do a 1500 meter row plus 50 4 count mountain climbers instead.
Cool down: Trainer's choice
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