Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm
DONT FORGET TO BRING YOUR FOOD ITEMS BY TUESDAY 630PM (thanks for all the generosity).
LAST 2 DAYS OF ROWING (make it count).
Strength: Build to 1 Rep Max Back Squat
(0:00-10:00)
AMRAP10
20 Double Dumbbell Box Step Ups (35’s/25’s) (50’s/35’s)
6 Renegade Row with Push-up (35’s/25’s) (50’s/35’s)
(10:00-20:00)
AMRAP10
20 Bodyweight Box Step Ups
200 Meter Run
*Score = Total Rounds + Reps. 100 Meter = 1 Rep
Strength: Build to 1 Rep Max Back Squat
(0:00-10:00)
AMRAP10
20 Double Dumbbell Box Step Ups (35’s/25’s) (50’s/35’s)
6 Renegade Row with Push-up (35’s/25’s) (50’s/35’s)
(10:00-20:00)
AMRAP10
20 Bodyweight Box Step Ups
200 Meter Run
*Score = Total Rounds + Reps. 100 Meter = 1 Rep
Strength: Build to 1 Rep Max Back Squat
(0:00-10:00)
AMRAP10
20 Double Dumbbell Box Step Ups (35’s/25’s) (50’s/35’s)
6 Renegade Row with Push-up (35’s/25’s) (50’s/35’s)
(10:00-20:00)
AMRAP10
20 Bodyweight Box Step Ups
200 Meter Run
*Score = Total Rounds + Reps. 100 Meter = 1 Rep