Sunday
Warm-up
Warm-up
3 SETS ON A 10:00 RUNNING CLOCK…
250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)
6/6 Single Leg DB RDL
8/8 Single Arm Tempo Bent Over Rows (30X1)
20 Plank Shoulder Taps
250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)
6/6 Single Leg DB RDL
8/8 Single Arm Tempo Bent Over Rows (30X1)
20 Plank Shoulder Taps
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 20 MINUTES
Min 1&2 – 30/24 Cal Row
Min 3&4 – AMRAP of 4 DB "No-Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*
Min 1&2 – 30/24 Cal Row
Min 3&4 – AMRAP of 4 DB "No-Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*
*L+R = 1 Rep of RR
**Pick-Up where you left off each time in the AMRAP
(Score is Total Rounds + Reps)
KG DB: (15/10)|(10/7.5)
KG SB: (15/10)|(10/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
300/240 Cal Row*
*P1 Rows while P2 performs 3 Rounds of 4 DB "No Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10). Partners alternate after 3 Rounds are completed.
**L+R = 1 Rep of RR
(Score is Time)
KG DB: (15/10)|(10/7.5)
KG SB: (15/10)|(10/5)
