5/21/2021 - Full Body

Warmup: 11 min

Row 5 min starting @ spm 18 every 30 seconds increase spm by 1

Recovery 60 seconds

Row 5 min starting @ spm 28 every 30 seconds decrease spm by 1 but increase watt output


90 second instructor demo


22 min AMRAP

10 DB sumo deadlift to high pull

10 DB strict overhead press

10 DB suitcase squats

15 sit-ups


60 second recovery & instructor demo


15 min AMRAP

5 bench decline pushup to mountain climber (1 mountain climber per leg between each pushup)

10 DB hang cleans

10 S/L sit to stand (total)


60 second recovery


3 min core blast by instructor


5 min cool down & stretch