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Jailbreak

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Hips

Skill Development – EMOM

10 mins – Work on Rowing technique & stroke

W/a Partner

P1 Calorie Row for 40 secs @ 85-90%

P2. KB Front Rack hold while P1 rows (Performance: 53b *Athletic: 35b Health:18b) 1 KB in each hand

20 sec transition time to switch spots

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jailbreak”

15 minute AMRAP w/a partner

15 Pull Ups / Ring Rows

30 Push Ups (NO Knee Push ups – Use benches or boxes)

45 Med Ball Sit ups (Performance: 20lb *Athletic 14* Health: 8lbs)

200m run (together)

*One person working at a time except on the run

Scaling Guide: 3 – 5 rounds

FOCUS ON QUALITY REPS WITH FULL RANGE OF MOTION.
Coaching Tips:

Don’t rely on splitting up the reps evenly. 1 person may be able to take more of the load during the AMRAP so communicate with each other.

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