Friday, May 4

Partner Rowling 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes. Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers

Tempo Front Squats (10x 1)

10 Sets of 1: 6 Seconds Down 1 Second Pause In Bottom

Friend-Ship (AMRAP - Rounds and Reps)

AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds: 5 Strict Pullups, 10 Pushups, 15 Air Squats

Rx+ 2 rds: 4 Bar Muscle Ups, 8 Hspu, 16 Air Squats

Metcon (AMRAP - Rounds)

Not Fot Time: 50-40-30-20-10: AbMat Sit-Ups Hip Extensions

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4020a Sladeview Crescent

Mississauga, Ontario

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