EQUIPMENT: Rower, Rings, Kettlebell (1.25/1.0)
WARM-UP:
AMRAP for duration of 1 song -
*1 x Toe Hold Squat Stretch (down-up-down)
*10 x Mtn. Climb (R and L = 1)
*1 x Samson Lunge (R and L = 1)
*10 x Side Mtn. Climb (R and L = 1)
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SET #1:
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x Hand-Release Push-Up
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x KB Goblet Squat
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x KB Swing
SET #2 -
*Run 200m
*(Reps = # sec. it took to run) x Hand-Release Push-Up
*Run 200m
*(Reps = # sec. it took to run) x KB Goblet Squat
*Run 200m
*(Reps = # sec. it took to run) x KB Swing
SET #3:
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x Ring Push-Up
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x KB Goblet Lunge
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x KB Sumo Deadlift High Pull
SET #4:
*Run 100m
*(Reps = # sec. it took to run) x Ring Push-Up
*Run 100m
*(Reps = # sec. it took to run) x KB Goblet Lunge
*Run 100m
*(Reps = # sec. it took to run) x KB Sumo Deadlift High Pull
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