Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minutes or reduce rest times. Two separate scores today, total calories biked and rowed. Pick loads for the KB movements that will challenge you. A. Conditioning 3min Row @70% 2min Row @80% 1min Row @90% -2min rest- EMOM x 10mins 1st – 3-5reps Strict Pull Up 2nd – 3-5reps Strict Bar Dip *may do these weighted if desired -2min rest- 3min Bike @70

Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minutes or reduce rest times. Two separate scores today, total calories biked and rowed. Pick loads for the KB movements that will challenge you. A. Conditioning 3min Row @70% 2min Row @80% 1min Row @90% -2min rest- EMOM x 10mins 1st – 3-5reps Strict Pull Up 2nd – 3-5reps Strict Bar Dip *may do these weighted if desired -2min rest- 3min Bike @70

“Tiff” With a running clock in 25 minutes 1.5 mile Run or 3000 meter Row or 4.5 mile Bike Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans 155#/105# 7 Push Presses 155#/105# #Rowing #StrengthandConditioning #Gym #Crossfit #FrontSquat #PullUps #Concept2Rower #Personaltraining #RogueEchoBike #Running #HangSquatCleans

“Tiff” With a running clock in 25 minutes 1.5 mile Run or 3000 meter Row or 4.5 mile Bike Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans 155#/105# 7 Push Presses 155#/105# #Rowing #StrengthandConditioning #Gym #Crossfit #FrontSquat #PullUps #Concept2Rower #Personaltraining #RogueEchoBike #Running #HangSquatCleans

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning For Time: 50/40 Calorie Row 100/75 Push Ups 50 Deadlifts 185#/125# #PushUps #Rowing #ShoulderPress #StrengthandConditioning #Concept2Rower #Personaltraining #Deadlift

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning For Time: 50/40 Calorie Row 100/75 Push Ups 50 Deadlifts 185#/125# #PushUps #Rowing #ShoulderPress #StrengthandConditioning #Concept2Rower #Personaltraining #Deadlift