Strength:
Metcon (No Measure)
4 Rounds
8R/8L Alt DB Bench Press
8R/8L Reverse Lunge to Step Up
8 Ring Rows (w/ feet elevated, weighted if possible)
8 Floor Glute Ham Raise
1:00 Plank (any variation)
8R/8L Alt DB Bench Press
8R/8L Reverse Lunge to Step Up
8 Ring Rows (w/ feet elevated, weighted if possible)
8 Floor Glute Ham Raise
1:00 Plank (any variation)
For QUALITY. Use first round as warmup, challenge yourself on weights rounds 2, 3, and 4.
Metcon (3 Rounds for time)
3 x 750m Row
Rest 3 minutes between efforts