STIMULUS
DESCRIPTION
3 minutes on and 1 minute off in these quick interval pieces
After working through the double unders and jumping lunges, you'll complete max rounds of Double Dumbbell Macho Man until the 3-minute mark
Record your total rounds + reps of "Macho Man"
Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you'd like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS
Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
Alternate legs each rep for a total of 10 reps each side
The back knee should touch the ground at the bottom of each rep
Jump to full lower body extension between lunges

STIMULUS
DESCRIPTION
This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)
The 500 meter paces are designed to be fairly slow
The 250 meter paces will get increasing faster over the 3 rounds
Both these paces are based of your 2k row pace per 500
For Example: If your last 2k time trial was completed in 8:00 - your pace per 500 was 2:00
500 Meter Paces Today: 2:20
250 Meter Paces Today: 2:10 - 2:05 - 2:00
Use this chart to find your 2k pace per 500
If you don't know your 2k pace per 500 - assign yourself paces for each distance