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Jueves 28 Abril

AC Met Con

Warm Up
GENERAL WARM-UP
2 ROUNDS
30 Crossbody Mountain Climbers
10 Sumo Stance Good Mornings
10 Alt. KB Deadlift
10 Deadbugs
5 Cat Cows

ROWING SPECIFIC WARM-UP
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing (Slight bend in
knee + heels down)
MIN 4 – Full Slide Rowing (SPM b/t 22-26)
MIN 5 – Full Slide Rowing (SPM b/t 24-28)
MIN 6 – Full Slide Rowing (SPM b/t 26-30+)

Workout
FOR TIME
24-21-18-15-12-9-6*
Cal Row
Kettlebell Swings **
*Alt. Cals: 21-18-15-12-9-6-4
**Option for Heavier KB (American Swing)

Finisher
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-

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