Tuesday, July 2, 2024

'Amaranth' 
2RFT: 
300m row
100m double DB farmers carry (35-pounds)
300m row
100m double DB front rack carry 
300m row
100m DB front rack carry + DB waiter walk
-rest 1:00 between rounds

17:37

This workout comes courtesy of @hamplan. Find a pace on the row that allows you to hop off and pick up the dumbbells immediately. Stress movement quality and position during the carries. Walk was from garage door to Bill's mailbox and back each round. 

Monday, July 1, 2024

Row Conditioning 
20-40-60-80-100 calories
10-20-30-40-50 banded sit-ups

The rowing will get interesting as you progress through this workout and experience core fatigue. The volume of the banded sit-ups alone is enough to devastate you -- do not allow for sloppy body position as you get into the longer rows.