Wednesday April 19 – Row + AMRAP + Descend the Ladder

Row + AMRAP + Descend the Ladder

Groups of 3 with 1 person rowing, 1 person doing AMRAP, 1 person doing DL/Pushup descending ladder.

Teammate 1:

Round 1. 4 minute piece (aiming for 1000 meters)

Round 2. 3 minute piece (aiming for 750 meters)

Round 3. 2 minute piece (aiming for 500 meters)

Round 4. 1 minute piece (aiming for 250 meters)

Teammate 2: AMRAP until Partner 1 is done rowing, then move to descending ladder.

AMRAP (start where left off last round)

20 Squat Jumps

10 plank left lifts (per leg)

10 superman

Teammate 3: complete this ladder, and rest when finished since they’re getting on erg next

once through (descending #’s every round  1st 14 reps – 2nd 12 – 3rd 10 – 4th 8

14 Suitcase DL (break it into smaller sets, as needed)

14 Pushups

After they complete DL and pushups, rest the remainder of the round and get ready to get back on Erg