Synergy Fitness – Functional Training: Tu/Th/Sat
Skill Development – EMOM
10 mins – Work on Rowing technique & stroke
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 (AMRAP – Rounds and Reps)
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.
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.