Monday 2/13/22

February 12, 2023
Monday 2/13/22

The Mobility

The Warm-Up

The Strength


The Met-Con

A good gauge of what you should use for the Met-Con....Your heavy set of 6 should have been at least 20# over the weight you choose for the met-con.This is a 2 Part Met-Con. How hard you get after Part I will largely impact Part II.We want your Row to be hard! Going after your fastest Row time ever, and rowing like you have nothing to do following it. 110% max effort. Don't come out too hot though... this will most likely take you just shy of 4:00. Note your time (4:15 time cap) Part II will be an AMRAP with remaining time. You will notice as more time goes by, and you recover from the row, your pace will increase.

The Finisher

Romanian Deadlift

Pendlay Row

Bicycle Crunch

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