Specific Warm-up:

3 Rounds

250/200m Row (easy, moderate, hard)

10 KB RDLs

10 Single KB Push Press (5 each arm)

Energy Systems:

15-minute time block:

80/64 Calorie Row For Time

*enough time for at least 2 people to use each rower

MetCon:

2 Rounds For Time:

50 Russian KB Swings

50 AbMat Sit-ups

50 Push-ups

*Pace: Aggressive: 11:00, Solid: 12:00, Limit: 13:00

*Swings: no more than two sets

*Sit-ups: find a way to keep moving at a steady pace

*Push-ups: be smart in round 1, you can blow yourself up for round 2 very easily…there will be added difficulty with these after sit-ups

Beginner: 40 reps of each, 26/18, knees or hands elevated push-ups

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

Advanced: 53/35

Sport: 70/53