AMRAP 20 minutes
5 Strict Pull-ups
10 Push-ups
15 Calorie Row
Post rounds and extras in comments.
SKILL EMOM
ODD HSPU
EVEN T2B
Your work will be determined by your test score.
SKILLS
Rowing, in the this 6 week skill block we will be looking at Ring Dips and Rowing, alternating each week. Firstly Rowing, over the cycle Coach Tom will going over all things Rowing from stroke rate to the difference between Rowing for Cals & meters
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
NANCY
5 Rounds
400 Meter Run
15 Overhead Squats 42.5/30kg
Post time in comments.
STRENGTH
Power Clean
6-6-6-6-6
Strict Pull Ups
5-5-5-5-5
Post heaviest 6 rep in comments.
PARTNER
Teams of 2
AMRAP 20 minutes
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike or Rower
50 Kettlebell Swings 24/16kg
Post rounds and extras in comments.