400 m Run/Row
Option1> 3 Months: 1st Minute: 2 DB Floor to OH Press 15/20 2nd Minute: 4 F2OH Press 3rd Minute: 6 F2OH Press 4th: 8 5th: 10 Continue going up in reps, by 2, every minute until you can no longer complete reps within the minute. At that point take 1 minute off to rest. Then, beginning where you left off, every minute on the minute, decrease reps by 2 until you end at 2 reps of Floor to OH Press.
Option 2 < 3 Months:
Same as above with recommended weight 10/15 each hand.
Option 3 < 1 Month:
Follow the same format but end at Minute 5, rest two minutes, then go back down the ladder as directed. Recommended weight is 5/10 in each hand. (5 women, 10 men)
Drop weight if needed. Watch that back when coming down to the floor with the weights. Only go so far as to maintain a safe and neutral spine. If that means bringing weight as low as knees or mid shin, that is great! Cool Down:
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