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(910) 579-9348

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