Farmgirlfit

The Grind

Mar 24th Monday

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Happy Monday Squad! Let’s kick off your final week of MMM with some rowing intervals - these are meant to help you practice good technique while improving sprint speed! THEN: heavy Front Squats + a sweaty little AMRAP to finish! 

5:00 Rowing Intervals

Level 1
Min 1: 0:40 on / 0:20 off (50% Sprint Speed)Min 2: 0:30 on / 0:30 off (75% Sprint Speed)Min 3: 0:20 on / 0:40 off (MAX Sprint Speed)Min 4: Repeat Min 2Min 5: Repeat Min 1

Front Squats

Level 1
5x3, Progressive

10:00 AMRAP

Level 1
10 Plyo Burpees10 DB Push Press10 G2OH2 Plate Pushes0:30 Plank

Elevated

Up to 10#

10#

12/15#

15#

20#

15/25#

25/30#

25#

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