API or Row

15
May

API or Row

You’ll perform one of the following Aerobic Power Interval tests with the required standards:

3 rounds of:
1 min Wall Balls (14/10# @ 10/9′)
1 min Russian KBS (35/20#)
1 min Box Steps (20/16″)
1 min DB Push Press (25/15#)
1 min Down Ups
1 min Rest

3 rounds of:
1 min Wall Balls (20/14# @ 10/9′)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest

Or

Row for 20 min

3 Responses

  1. Amanda Hunt

    Warm-up and Mobility

    Rowing Test – 20mins
    4449m
    Levelled up to Black 1

    I was shocked with this result…I was aiming for Blue.

    Thanks Marcel!!

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