Main – XCELLERATE

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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)

with no program running on myzone in teams of 3 rack up as many MEP’s in 50 minutes by doing the following.

1 person rows 1,000 meters

1 person spins

1 person treadmills

When the person on the rower completes their 1,000 meters rotate as a team. Continue this until 50 minutes is reached. Score is total MEP’s combined