Skill
5 rounds each for time
20/15 row calories
immediately into :30s plank hold
rest as needed between rounds
if classes are large we will work in partners or groups with the rowers. Each row and plank combo should be a hard effort that requires rest afterwards. Make sure to rest long enough to recover a bit so that you can go hard in the next round. You can record your fastest effort.
Workout of the Day
AMRAP in 15 minutes
5 strict pull ups
10 goblet squats
spend some time figuring out what your best option is for pull ups in today’s workout. You will likely complete many rounds over 15 minutes so make sure your pull up set up allows for getting into and out of it quickly if you are using bands. Jumping pull ups could be a great option if you can do a few strict pull ups or are very close to getting your first one. If you’re opting for ring rows make them as difficult as possible so that you don’t feel like you’re doing 15 minutes of squatting. Choose a dumbbell or kettlebell today for the goblet squat that feels pretty manageable for all ten reps in a row when you are fresh.
standard: 40/25 lb.
rx: 50/35 lb.
sport: 32/24 kg.
Leave a Reply