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Components

Metcon

Settings

Workout

Rowing

Warm-up

5 Min Row Warmup
- Row 20-22SPM
- Row 22-24SPM
- Row 24-26SPM
-Row 26-28SPM
-Row 28-30SPM

10 Push up to Pike
10 Walking Lunges
Stretch anything tight!

Metcon (AMRAP - Rounds and Reps)

AMRAPX 26:00
50/40 Cal Row
30 Situps
20 Pushups
10 Box Stepups

Finisher:
3 sets
40 Alt Bicycle Crunches
1:00 Plank

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, September 24, 2022

Male Clients

Female Clients

Anna
Hammond

8:00 AM Rowing

3 + 20

Finished 20 cal on rower in 4th rd