Monday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

How has improving your fitness helped you outside the gym?

Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

-Teams of 2-

FOR TIME:

1000m Row

200 Double Unders

750m Row

150 Double Unders

500m Row

100 Double Unders