Announcements

Nutrition & Rowing Clinic This Saturday at 9:30am! Register here: nutritionrowing.wodifylive.com

Perpetual Fitness – Perpetual Sculpting

Weightlifting

Metcon (AMRAP – Reps)

3 SETS, 1 EVERY 4:00

– 10 Concentration Curls, L

– 10 Concentration Curls, R

– 10 Arnold Pres

– Max Effort [DB] Leg Lifts

Metcon (Time)

3 SETS, 1 EVERY 4:00

– 10 [OH] Reverse Lunges, L

– 10 [OH] Reverse Lunges, R

– 10 [DB] Hamstring Curls

– Max Effort L-Hang | DB L-Sit | V-Sit Hold

Metcon

Metcon (No Measure)

3 SETS:

– 1:00 Up Down to Punch | Up Downs | Lateral Punches

– 1:00 Renegade Rows | Push-Ups | Plank Hold

– 1:00 V-Ups to Frog Hops | V-Ups | Frog Hops