Calories on the Rower
Wall balls (20, 14)
18:00 Time Cap
– Strength: Today’s strength work is a little bit different in format. You’ll complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with. Try to stay away from failure early on.
– Metcon: Set a goal for yourself today that is ”sustainable” meaning a certain output on the rower or a certain number of sets for your wall balls. This workout should resemble an 80-85% pace that’s challenging, but be manageable for the entire workout.
Crossover Symmetry Lat Pulls x 20
Single Leg Glute Bridge x 10 each leg
Seated Wall Slides x 10
10 Box Jump 24”/20”
15 KBS #53/35
20 AbMat Sit Up
**15 min CAP**