NerdStrong Gym - Rowing and more Rowing

Today's CON class was crazy.. they titled it "Captain Nemo's Revenge".

It started with a good warm up "Build" 230 Meter Run, 10x Good Morning, Runner Stretch and finally Shoulder Circles.

We then moved on to the "Proficiency" portion of the workout which was Squats, 2 rounds for 2 minutes each. We worked on form, keeping chest high, knees tracked over feet and weight in lateral heel. Afterwards we did some Rowing. 20 Strokes, again focusing on form, we did arms only, then arms and body only and then half pulls and finally full pulls.

After a short break we moved on to the Quest.. it was more rowing. This time we were doing 3 rounds of 200 Meter Sprints. We were to keep our form but also keep the same pace for each round which is extremely difficult when you hit the third round and your arms and legs feel like jello.

The final part of the workout was the "Battle" and this was an 8 minute AMRAP (As Many Rounds As Possible) 5x Nerdmakers and 20x Dumbbell Step Ups. Nerdmakers are difficult enough and then you have Step Ups.. which aren't bad but when you add a dumbbell to the mix it makes things a bit more spicier.