METCON
WARM-UP
EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Legs Only Rowing*
MIN 2 – Legs + Body Rowing
MIN 3 – Full Slide Rowing (20-24 SPM)
MIN 4 – Full Slide Rowing (22-26 SPM)
MIN 5 – Full Slide Rowing (24-28 SPM)
*Start at the Catch Position (arms
extended/ slightly lean forward/ knees
bent) and drive away from the fan. Stay
in the leaned forward position with arms
extended. Just focus on the leg drive.
-Quickly Into ON A 5:00 RUNNING CLOCK…
200m Run
25’ Walking Samson Stretches
25’ Walking Toe Touches
25’ High Knees
25’ Butt Kickers
25’ High Kicks
6-8 Burpees Over Rower
WORKOUT
3 SETS
500/400m Row
400m Run
20 Burpees Over Rower
POST WORKOUT STRENGTH
5-5-5*
Bench Press