Blog

Warmup:

2:00 Machine

Warmup:

2x: 

300m Row (Progressive every 100m)

10 Weighted Shoulder Circles

:30 Hang From Pull-up Bar

10 Band Pull Aparts (slow) 

5 Single Arm Ring Rows, each arm

Warm up:

3:00 Blood Flow

Warmup:

2 rounds

“SuperBowl Sabeth”

25 Min EMOM 

M1: 12/10 cal

RIP

Teams of 2

For time 

1000/750m row buy in

Warmup:

EMOM 12:

1. :45 machine

2. 12 pushups with rotations

3. 14 Cossack Squats

Mono + warmup: 

6-9-12-15-12-9-6 cal

Warmup:

3:00 Blood Flow +

Warmup

2x: 

300m Row (Progressive every 100m)