Context
Building
Energy System
Endurance
Strength Section
Structural Strength
3 Rounds of 3 min:
10 Ring Rows
Rows
40 sec. Alt. Bird Dogs
Muscle Building
3 Rounds of 3 min:
10 Heavy Ring Rows
60+ sec. Alt. Bird Dogs
complexity
3 Rounds of 3 min:
8 Heavy Ring Rows
60+ sec. Alt. Bird Dogs
Metcon Fitness
For Time
70 Sit Ups (anchored)
150/120 cal Bike (or Row)
Only use a rower if there are no more bikes left
Metcon performance
For Time
100 Sit Ups
200/150 cal Bike (or Row)
Skills & Notes
Focus exercises this week:
Cool Down
