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 L-Raises, L

– 10 L-Raises, R

– 10 DB Deadlift to Upright Row

– Max DB Side Bends

Metcon (AMRAP – Reps)

3 SETS, 1 EVERY 4:00

– 10 Split Squats or Step-Ups, L

– 10 Split Squats or Step-Ups, R

– 10 Goblet or Box Squats

– Max Skater Hops or Steps

Core / Midline

Metcon (No Measure)

3 SETS:

– 1:00 Bicycle Crunches

– 1:00 DB Jack Knife Sit-Ups or Tuck-Ins or Reverse Crunches

– 1:00 Hollow Hold or 6-inch hold
DB Jack Knife: https://www.youtube.com/watch?v=AadZ7cW_o8s