Thursday, April 16

rx

AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold

intermediate

AMRAP 14:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold

beginner

AMRAP 14:
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold

Skill Work

Post-workout challenge
For time with a partner:
Complete 1,000 meters of “rowling”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the penalty.