The start of class today will be about improving our skills. Aim for consistency on the DUs, work on getting bigger sets and improving on your problem areas (positioning, timing etc).

For the metcon – move through three basic movements for max rounds and reps, but also fit in 1000M of rowing anywhere within that time frame. The 1K may be broken up however you’d like (example 4 sets of 250M each time)

Alternating EMOM x 10
Double Under Practice (40,30,20, :40 seconds work)
HSPU Progressions (5-10) per round

AMRAP in 15 minutes

15 Kettlebell Swings (53/35)
12 Sit-ups
9 Buprees

*complete 1000M of rowing within the 15 minutes