3 Rounds for quality:
8 Barbell rows with a 2 second pause at the top, work your way up in weight
8 Reverse dumbbell flyes with a 5 second eccentric or “negative”
Accumulate 1 minute of ring support turning the rings out as far as possible.
Workout of the Day
1 X 1600 meter run, then
2 X 800 meter run
1 X 400 meter run
Each run should be done as fast as possible. When returning to the gym, immediately get on a rower or AB to begin an active recovery. How long depends on you. When you feel like you are fully recovered and are ready to run hard again, go for it. There is no score for this.
Post your scores to.