WARMUP
ON AN 8:00 RUNNING CLOCK…
2 ROUNDS
5 KB Deadlift
5/5 Single Arm Russian KB Swings — 5 Russian KB Swings
10 Sit-ups — 10 Lunges
10 Alt. Bird Dogs → 10 Alt. Deadbugs
5/5 Side Lying Open Book Stretch
Then Into…
AMRAP IN REMAINING TIME..
Max Meter Row
WORKOUT
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
-Rest 2:00-
AMRAP x 8 MINUTES
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
20 Sit-Ups
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.
PARTNER OPTION
IN TEAMS OF 2…
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
-Immediately Into-
AMRAP x 10 MINUTES**
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
-Immediately Into-
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
*P1 works while P2 rests. Split the rowing work as needed.
**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.
OPTIONAL FINISHER
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Smash on KB Horn
-Rest As Needed b/t Sets-
(No Measure)
