2 Rounds:

200M jog

10 Bow to bends

8 Spider-Man lunge w/twist

6 Squat2Stands

4 Kneeling lat stretch per side

8 Cal Row


Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin


In 4 Min, complete:

400M Run

9 Power Cleans (155/110)

Max Cals – Rowing

Rest 1 Min.

Repeat for total of 5 Sets

Score = Total Cals

Video courtesy of Invictus Fitness.  Some good rowing tips for sprints. Today we push our metabolic conditioning a bit more.  Each round, you will push through the run and Power Cleans as fast as you can and then use the remaining time for max cals on the rower.  The goal should be roughly a 1:00 – 1:30 per round for rowing. Go as hard as you can on the row, as you have a minute of rest right after.

Scaling Options:

Run -> scale run to distance you can finish~ 2 min -> 500M Row

Bar weight -> 135/95 -> 115/75 -> as needed

Cool Down:

Banded hamstring stretch – 2 Min per side


Roll out lats – 1 min per side

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