Thursday 8/2


3 Rounds 12/10 Calorie Row *increase intensity each round 20 Plank Jacks on elbows Side Plank x :30 seconds/side


A.1: 1-Arm Farmer's Carry (2 x 75'/side, Rest 30 Seconds)

A.2: Bent Over Sled Drag (2 x 100', Rest 30 Seconds)

A.3: Band Resisted Deadbug (2 x 10-12 reps/side, Rest 60 Seconds)


Row Warm-up Arms Only Legs Only Pull with pause at the top and 5 second recovery Row increase intensity every :30 seconds x 3

Metcon (2 Rounds for time)

2 Sets: 500m Row @ Max Effort Rest/Walk 6-8 Minutes

500m Row (Time)

Max Effort 500m Row


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