– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds.
Set-up Pull-ups/Renegade Row Review
In a 5:00 Window x 4 Rounds (i.e. four 5-minute sets):
Row 250 Meters
Remaining time: Max Rounds of:
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
*Score = Total Rounds of AMRAP
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
Glute Bridge: 3 x 30. Rest 60s.
– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.