HIIT

Men/Women
1000m/900m Row
Rest 90
Then:
6 Rounds:
2 Muscle-Ups/4 Pull-Ups
4 DB Snatches 30%
6 Back Squats 135/85
8 1-Arm DB Plank Row 30%
10 Spiderman Mtn. Climbers
Rest 30
Then:
1000m/900m Row

Push your pace on the long buy in and buy out row. Then a balance of upper body strength with some skill work for hips and legs. Mountain climbers are there to be annoying and tiring. Concentrate on strong hip drive for squats and snatches.

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