Tuesday
Warm-up
3-4 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups
400m Row*
15 Burpees
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
Cool Down
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.