Saturday 04.13.24

Conditioning
“Row Away”

20:00 minute AMRAP
Partner 1: Max Meter Row

Partner 2:
10 Left Arm Dumbbell Snatches
25 ft. (8m) Single Dumbbell Overhead Walking Lunge
10 Right Arm Dumbbell Snatches
25 ft. (8m) Single Dumbbell Overhead Walking Lunge

Dumbbell Load: 50/35lb, 22.5/15kg

Alternate every time the round of Dumbbell Snatches and Overhead Walking Lunges is complete

Every 10 meters on the Rower is 1 Rep, so 1000m = 100 Reps
Every 5ft on the Lunge is 1 Rep, so 1 Round = 30 Reps

Optional Accessories (Can be a burnout for the day)
5 Sets, For Quality
30 second Hollow Rock
15 second rest
30 sec Extended Plank Hold
15 second rest

*Get ready to feel the burn!!