Ghost-like

Competition Class

Strength

CONDITIONING

Rowing Conditioning
0:00 - 4:00 - 50/35 Cal Row
4:00 - 7:00 - 30/24 Cal Row
7:00 - 10:00 - 30/24 Cal Row
10:00 - 15:00 - EMOM 15/12 Cal Row

UPPER STRENGTH
E2M8M
8 DB ALT Strict Press
8 Pendlay Rows (heavy but perfect)

CORE

3 Rounds for Quality
1min plank KB pass unders
12 x 1/2 Kneeling High to Low Band Chops
20 Marching Glute Bridges

MetCon

CLASS

8 Rounds for Reps
min1: Row / Bike / Ski
min2: 10 sit-ups then double unders
min3: burpees
min4: rest

*use something other than rower if you completed row conditioning