Tuesday

Warm-up
Warm-up
2 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges

10 DB Bent Over Rows
10 DB Death March

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down
Warm-up
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching

*Each exercise is 1:30 on one side and 1:30 on opposite.

Metcon (AMRAP – Reps)
Optional Work:

2 Rounds of:
2:00 Strict HSPU
2:00 Rest

Don’t go to failure, work at about 75% pace.