Sunday River

Joe Ham

Indoors Primarily

When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only.

Warm Up
Coaches Choice

Shoulder Mash

10 Reps Each
Kettlebell Floor Press RA
Kettlebell Floor Press LA
KB Pull-overs

*a med ball can be used for upper back support for each movement here

15 Minute Ascending AMRAP
10 Calorie Row
20 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
40 Double Unders

Level 2- 10-20-30-40 Double unders
Level 1- 40-60-80 ect singles
ADV – Double the dubs of the row cals each time – ex 10 cals, 20 dubs, 20 cals, 40 dubs, 30 cals, 60 dubs, etc…