We are introducing rowing in our workouts now! TGIF! Be prepared for anything.

Warm-up

Coaches Choice

Weightlifting

Back Squat (Every 90 secs for 9 mins (Moderate))

0,1:30,3:00,4:30,6:00,7:30
Tips: Eyes ups and squeeze the scaps.
Stay tight through the whole movement do NOT bottom out (butt wink).

Metcon

Metcon (Time)

Row 500m
10 Pull ups
15 Thrusters (95#/65#)
30 Box overs (24"/20")
15 Thrusters
10 Pull ups
RX+
Bar MU
Thrusters (135#/85#)

Sale as needed. Pace yourself on the row. Have fun.

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