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