3 min AMRAP:
21/15* Calorie Row
21 Burpees over Rower
ME Thrusters 75/53(65/45)
Rest 3:00
3 min AMRAP:
18/12* Calorie Row
18 Burpees over Rower
ME Thrusters 95/63(75/55)
Rest 3:00
3 min AMRAP:
15/10* Calorie Row
15 Burpees over Rower
ME Thrusters 115/78(95/65)
Rest 3:00
3 min AMRAP:
12/8* Calorie Row
12 Erg Burpees
ME Thrusters 135/93(115/75)
*RX+ women will row the same calories as men
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
3 rounds:
Fire Loop
15 clean and jerk 115/80
75 double unders
RX+ 3 Rounds:
10 Front Squats 185/133
20 Chest to Bar Pull-Ups
50 Double Unders
RX 3 Rounds:
10 Front Squats 155/103
20 Pull-Ups
50 Double Unders
Fitness 3 Rounds:
10 Front Squats
20 Ring Rows or Rack Pull-ups
80 Single Unders
7 min amrap of:
Power Snatches
EMOM perform 7 wallballs, starting at 0:00.
RX+ 115/80, 30/20
Rx 95/63, 20/14
