Thursday 8/2
Warm-up 3 Rounds
12/10 Calorie Row *increase intensity each round
20 Plank Jacks on elbows
Side Plank x :30 seconds/side Strength 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) Metcon 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 #workoutoftheday
