- You can hang as long as you want between reps but the set is complete as soon as you come off the bar.

- Score: Reps

Prep
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups

Modifications
- Banded Strict Pull-Ups

- Conditioning Category: Sprinty Threshold

- Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

- Run: Should be completed in 2:15 or less.

- Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.

- Video Note: If you don't have a buddy for the banded drill, and want to test it out, you can attach the band to a rig, just be careful when releasing tension!

- Score: Total time including rest.

- With rest built in, the goal is to find an aggressive pace for each of the three rounds.

- While we want to be aggressive, we still want to balance the speed across the row and the run.

- Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.

- Go by feel and try to put an equally strong effort into both movements.

Prep
300m Row
300m Run
200m Row
200m Run
100m Row
100m Run

*Ramp Up Intensity As You Go

Modifications
500 METER ROW
- 400m Ski
- 1000m Bike
- 400m Run
- 300m Air Run

400 METER RUN
- 500m Row
- 400m Ski
- 1000m Bike
- 300m Air Run
- 30 x 10m Shuttle Run

We are in the middle of pistol accessory month. Let’s spend 7 minutes working on pistols and roll outs.

You can grab your extended foot for balance or use a counter weight for Rx on the Pitols.
Rx for roll outs will be full extension out.

As many reps as possible of both movements in 7 minutes.

Modifications

PISTOLS
Banded
To a box/bench

ROLL OUTS
Roll half way out
V-Ups
AbMat Sit-ups