Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner AMRAP
12/9 Calorie Row
Max Effort Dumbbell Floor Press (50/35)(35/20)
Stimulus/Focus: A good push-pull workout. You’ll have two scores-total floor press reps between the two of you and total rounds on the rower. Enter your floor press reps first and your rounds of rowing second.
Metcon: Rounds of Rowing
Stimulus/Focus: Mark your board every time you get off the rower to keep track of how many rounds of rowing your team gets. Enter the total number here.
Cool Down: Partner Choice