ROWbotics w/ Kristen

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Rowing technique

Dynamic stretching

Rowbotics w/ KD

Metcon (AMRAP – Rounds and Reps)

AMRAP20

500m Row

400m Run

Midline Strength

Metcon (No Measure)

Deck of Cards

Hearts = Leg raises

Spades = Sit ups w/ Wall Ball slams

Diamonds = Mtn climbers 4:1

Clubs = Side Raises (each side)

Joker = everyone planks 1 min