Row

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups

Warm-up

8-minute AMRAP

  • 8 box step-ups (20″)
  • 8 pushups
  • 8 Straight Leg Kettlebell Deadlifts (53/35)

Strength

Bench Press

  • 5 x 5 Work up to a heavy 5 rep weigh

Metcon

For Time

50, 40, 30, 20, 10

  • Calorie Row
  • 10 deadlifts between rounds (225/155)
Tags:

Metcon

4 Sets

4 rounds of

  • 1:30 rowing (@ a 400/300m pace)
  • 1:00 rest

  • 6 minutes of rest between sets. You can work on light accessory work during the time.