In 9 minute window:
rest 3 minutes
500m row 40 Dumbbell G2OH (50/35)
Burpees are burpees are burpees. Just do them. One at a time, and make sure you finish under the time cap or it will cut into your rest time. The second half is supposed to be fast. Go faster than you think you should.
Sets for load:
Bulgarian split squat 5x6/leg
5x max L-hang
All strength baby. If you walk away from today feeling like you didn't get a work out, you didn't work hard. Plain and simple. If you are uneducated about the importance of strength days, ask your friendly coach and they will inform you:). Trust me, you need them. Go heavy!!!