WARM-UP
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor.
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
Goal – Find your pace today and hit it. If you are feeling a little beat up from the week, take it back a notch. If you’re feeling fresh, get after it and put that pedal to the metal.