05/14/19

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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

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Warm Up:

3X:

:30R/ :30L Captain Morgan

10 Push Ups

3 3-Second Iso Hold on Top of Pull Up, 3-Second Eccentric

Low Body Pull:

2-Inch Deficit Deadlift: 6 X 7, One Set Every 3 Minutes, Build to 7-Rep Max

Bootcamp:

AMRAP 12:

10 Goblet Squats

10 Suitcase Deadlifts

60M Farmers Carry

Conditioning:

4X:

Run 200M

10 Tire Flips

Auxillary Work:

3X:

10 DB Pull Overs

15 Reverse Hypers