It’s only a 4k.

As promised, no 20′ “RPE” erg this week!

Warm Up

6 rounds, alternating (3 rounds each)

5 clap push up or push up

10 jump lunge

20 double under or single jump

Then, with the remaining time in class:

-4k (male), 3.5k (female) row, for time.



A1. 3×12 bulgarian split squat, weighted. (add 5-10# from last week); 90″ rest

A2. 3×8-12 ring dip, 90″ rest or a 40″ ring plank, followed by 5-8 ring push ups


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