https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000596818459Please check Email/spam for updates to membership price increase
Coach’s Notes: Keep all 3 sets between the percentages.
Coach’s Notes: Pause for 2 full seconds in the bottom of each rep.
Complete a round every 2:00 x 8 Rounds:
20 Wall Balls (20/14)
20/16 Calorie Row
*Alternate movements each round
Coach’s Notes: Alternate movements each round. You will do 4 rounds of each movement. Record the time it takes to complete each movement. Focus on speed of each rep. If you are not completing the work in under a minute then scale reps back.