Part 1

Max effort 10 second sprint on rower, find the fastest pace that you reach

Rest 5 minutes

Part 2

3 Rounds:

5 Tuck Jumps

10 Plate Jumps as fast as possible, two feet onto a 10 lbs plate

20 sec sprint on rower at 3 seconds slower pace than fastest pace reached in part 1

1 minute recovery air squats (nice and slow to flush fatigue)

-Rest 1 minute between rounds

*Workout courtesy of Chris Hinshaw


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