Every 1 min for 20 mins, alternating between:
20/17 Row Calories
Rest 1 min

No barbell today but all the lungs! This rowing EMOM should be something that is challenging to hold onto especially when you pass the halfway mark. For some you may need to back off a few calories so you can keep things consistent and not miss a min of work. Others that are stronger on the rower may even consider adding some calories after the halfway mark. You can go up by 1 for the remainder of the workout and see if you can finish it or bump up 2-3 calories for the remainder of the workout. Be flexible and challenge yourself today regardless of this being a strength or not.


Post Work
As many reps as possible in 7 mins of:
2 Diamond Push-ups
2 Bicep Curls, pick load
2 Weighted Sit-ups, pick load
4 Diamond Push-ups
4 Bicep Curls
4 Weighted Sit-ups
6 Diamond Push-ups
6 Bicep Curls
6 Weighted Sit-ups…
Continue adding 2 reps each round to each movement until time expires.

This should be a slow and steady AMRAP. We are not looking for you to rush through the movements but rather to focus on quality reps and time under tension. Ideally, move steadily from one movement to the next and choose weights you know if you had to, could confidently do a set of 10-15 reps with.

Mobilize
3-way hip stretch x3