Workout
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.
Results
A: 20# / 20# / 20#
B: Completed.
C: 47.4s / 49.3s / 48.8s / 53.7s
D: 57.27s / 57.26s / 55.27s / 51.42s