WARM-UP
ON A 7:00 MINUTE CLOCK
1:30 Row (MOD PACE)
Into…
2 ROUNDS
10 Bootstraps
10 Alt. Cossack Squats
10 Push-Up to Pike
Into…
2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Slamball G2O
30 Crossbody Mountain Climbers
Into…
1:30 Row (HARD PACE)
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
(Score is Weight)
WORKOUT
ON A 5:00 RUNNING CLOCK…
Max Cal Row*
-Immediately Into-
AMRAP x 5 MINUTES*
15 Slam Balls (30/20)|(20/10)
10 Slam Ball Front Squats
5 Jumping Air Squats
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.
(Score is Total Reps)
OPTIONAL FINISHER
2 SETS
:45 Side Plank (L)
:45 Side Plank (R)
1:00 Plank
-Rest As Needed b/t Sets-
(No Measure)