“tripled up”
Warm-up
Warm-up
Rowing technique
Metcon (AMRAP – Reps)
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row… continue to add three reps
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row… continue to add three reps
Finisher
Metcon
Midline
2 "Giant Sets":
50 GHD Sit-ups
30 Pausing Hip Extensions
10 Glute Ham Raises
Rest 3 Minutes Between
2 "Giant Sets":
50 GHD Sit-ups
30 Pausing Hip Extensions
10 Glute Ham Raises
Rest 3 Minutes Between