Following an AMAZING job from all the Paleo Challenge, and non Paleo Challenge we have a good technique/strength day...
5-5-5/5-5-5 (Beginner to Intermediate)
Please feel free to do either set, advanced or beginner. Build up in weight on the first 3 sets of 5 until you reach what would be your max weight. If you choose the beginner to intermediate set, building up to failure on the last set. If you choose the advance, this is a single set of your max weight.
For our short sweet end of the strength metcon we have one Drew told us about in his travels.
Tabata row (sprints)
20 seconds on 10 seconds off for 4 minutes.
Ah, she is letting us off easy today huh? Nope, you have to reach 100m in the 20 seconds or there is a penalty of 5 burpees per missed 100m. To be performed after your 4 mins of all out rowing glory!!!
I feel the love as your reading this. :)