Friday 29th March 2019

    Thrasher Friday workout 3

    75 minutes of exercise, including breaks. Thrash yourself before the weekend.

    Using the Concept 2 rowers interval settings. Complete 5 sets of 5oo metres at sub 1:50 minutes per 500m with a 2.5 minutes rest between sets.

    Rest 5 minutes

    15 Min EMOM

    Odds - 12 Wall Balls at 9kg, Evens - 12 Burpees

    Rest 5 minutes

    15 Minutes AMRAP

    Run 400 Metres, 2 Rope Climbs, 15 Russian Kettle Bell Swings

    Rest 5 minutes

    10 Min EMOM

    Odds - 5 bar muscle ups, Evens 10 Toes to Bar

    Harry Gibson

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