Warm-up

3 Rounds

250m Row (easy, moderate, hard pace)

Energy Systems

15-minute time block

500m Row

Max Calorie Bike in 1 minute

MetCon:

As Many Reps as Possible in 9 minutes:

20 Alt. DB Snatch

20 AbMat Sit-ups

18 Alt. DB Snatch

18 AbMat Sit-ups

16 Alt. DB Snatch

16 AbMat Sit-ups

14…etc.

Pace: Aggressive: Throug the round of 12-14

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/53