Warm-up:
2 min row
-into-
8 minutes
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
5 Deadlifts (empty bar-build across sets)
+
Deadlift - Build to a heavy in 12 mins
+
Freedom (RX'd)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters @ 45/35#
12/10 Calorie Row
10 Burpee over Rower
—
Independence 9Scaled/Masters)
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters @ 45/35#
10/8 Calorie Row
8 Burpee over Rower
—
Compete (Open Prep/Quarterfinals)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters @ 45/35#
12/10 Calorie Row
15 Burpee over Rower
**INTENTION - Working on building our engine and mental capacity as athletes attack these sets with a moderate-high intensity. We want to attack while trying to sustain a near non-stop effort for the entirety of the set. Not a sprint, but something thats aggressive and repeatable where sets can be consistent or increased across. Purposeful breathing and controlling the heart during the workout and the rest will be crucial.