14/08 – The Blur

WARM-UP

5 Rounds of “Rowling” 

+ 5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders)) 

WORKOUT PREP 

1 set: 

5/4 Calorie Row (at workout pace) 

10 Double Unders 

10 Single Unders 

WORKOUT – The Blur 

Freedom (RX’d) 

25/20 Calorie Row 

100 Double Unders 

25/20 Calorie Row 

200 Single Unders 

25/20 Calorie Row 

100 Double Unders 

25/20 Calorie Row 

Cap: 16 Min

MAYHEM MINI-PUMP – Chest and Triceps 

4 Rounds 

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7 

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7 

-Rest 2 min between rounds- 

COOL DOWN/MOBILITY 

1 Min Cat Cow 

1 Min Couch Stretch 

2 x 1 Min Calf Pumps