21 Min AMRAP
400m Row / 700m bike
30 Air Squats
15 Push Ups
7 kipping c2b pull up

Goal & Intensity
-Build aerobic capacity and bodyweight stamina over a long, steady AMRAP.
-Learn to move efficiently while slightly fatigued.
-A moderate, repeatable pace for the full 21 minutes.
-You should feel challenged but never redlining early.
-Focus on control, not max reps.
-RPE 7–8 throughout the workout.
-You should be able to keep moving without long breaks.
Coach’s tip:
Break the chest-to-bar early and keep the row/bike smooth.
Consistency beats speed in this workout.