Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1
3 x Row 12sec @ 100%; rest 2min
+
2 x (2x20sec sled or uphill sprint; rest 10sec)
@ 97% effort; rest 4min
+
FT @ 93-95%
Row 350m
12 TNG power snatch @ 40kg
22 Burpees
12 TNG power snatch @ 40kg
Row 350m
Notes:
Completed Rows @ 1:22/500m for all 3
Sprint substituted to uphill sprint
FT: 5:25mins, slow effort took too long between exercises and felt heavy after the sprints didn't get a chance to tape, well did but my phone fell during the workout! sorry
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