Specific Warm-up:

3 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Russian KB Swings

10 Hollow Rocks

Energy Systems:

Every 4 minutes for 12 minutes (3 sets):

40/32 Calorie Row

*should be enough time to partner up on the same rower, the goal is 1:45 or less to allow for transition, scale down the cals as needed especially if sharing rowers, if not sharing this still should be 2:00 or under

MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

10 Russian KB Swings

10 AbMat Sit-ups

*add 10 reps each round

*Pace: Find a pace and look for consistency across the 14 minutes, big sets with each round

*core and posterior chain muscular endurance

*Swings: Chest up, slight bend in the knee, make sure it is a hinge not a squat, snap your hips, arms are just along for the ride, squeeze your butt on every rep

*Sit-ups: touch hands on ground above head, sit-up to 90 degrees and touch toes

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53