Energy Systems

Every 5 minutes for 20 minutes:

400m Run at hard pace

500/400m Row at easy pace

MetCon:

As Many Rounds and Reps in 7 minutes:

14 Push-ups

14 Single KB Upright Row

*Pace Goal: 5-7 Rounds

*both hands on one KB

Beginner: knees or hands elevated push-ups, 26/18

Intermediate: knees or hands elevated push-ups, 35/26

Advanced: 53/35

Sport: hand release, 70/53