Main – XCELLERATE

View Public Whiteboard

Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

XCELLERATE

Metcon (AMRAP – Reps)

Treadmill w/medball

Spin bike

Rowing/ pike

Box jumps

Dumbell thrusters

Burpee broad jump