Friday, October 25, 2024

A)3 Rounds

Max Distance row in 20 Pulls

Rest 30-60

(Coaches- Reinforce Good Row Form)

B) 4 Rounds

EMOM

Minute 1: 10 Burpees

Minute 2: 10 Trusters

Minute 3: 4 Shuttle Runs (Down+Back)

Minute 4: 10 Sec Pull Up Bar Hang. (Bent Knee)

If Grip or shoulder is an issue- use Roman Chair

C) For Time

1500 M Bike