Lifting tonight with coach Rachel.   Please sign up for the rowing workshop…. details on the board 

WARM-UP

12 renegade rows … light weights 

10 ps crossbody band pulls…. inside knee on mat 

10 ps single leg box jumps …. use a weight plate if unsure

Strength 

Bentlay Rows…… 5 5 5 5 5    these rock !!  As heavy as form allows you to go. 

 

METCON (AMRAP – ROUNDS AND REPS)

13 minute AMRAP-

RX

25 Wall balls 20/14
25 Box  step up or walk overs….. weighted 

Fitness

20 Wall Balls
20 Box jumps/step ups….. non weighted