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Land & Sea

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE

Mobility

HIPS

Metcon

Metcon (AMRAP – Reps)

“Land & Sea”

18 min AMRepsAP with a partner

P1. Row 2 mins for cals

P2. AMRAP

100m run

12 KBS 44/26lb

10 one arm KB Thrusters (5R/5L) Same

*switch every 2 mins

*score is Cals + reps (one number)
Coaching Tips:

You’ll maximize your effort if you can go hard on the run and get the KBS & Thrusters unbroken with little rest.

Use the row as an active recovery and pace it at 75-80%

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