Sunday, August 7
Warm-up
Warm-Up
4 RDS
250m row
10 Straight Leg Sit-up
10 Plank Shoulder Taps
10 Single DB Strict Press
250m row
10 Straight Leg Sit-up
10 Plank Shoulder Taps
10 Single DB Strict Press
Metcon
“The Santa Maria” (AMRAP – Rounds and Reps)
AMRAP X 20
1250m Row
40 Ab-Mat Sit-Ups
20 DB Push Press (35/20lb) (16/9kg)
1250m Row
40 Ab-Mat Sit-Ups
20 DB Push Press (35/20lb) (16/9kg)
LEVEL UP OPPORTUNITY: Weighted Sit-Ups 25/15lb, 11/7kg (Gymnastics Focus)
Finisher
500m Row (Time)
Max Effort 500m Row
2 Sets
-Rest 1:1-
-Rest 1:1-
Cool Down
1:00/side Banded Lat Stretch
1:00/side Banded Shoulder Distraction Stretch
1:00/side Banded Shoulder Distraction Stretch