WARM-UP
3:00 Row*
Into…
2 ROUNDS
10 Elbow Punches
5 Strict Press
10 Good Mornings
20 Mountain Climbers
Into…
2 ROUNDS
5 Deadlift
4 Muscle Clean
5 BB Kang Squat
10 Lunges**
*Increase pace each minute
**BB optional on the second round
WORKOUT
FOR TIME*
2 ROUNDS
40/30 Cal Row
30 Back Rack Lunge (95/65)|(65/45)
30 Sit-Ups
Immediately Into…
2 ROUNDS
20/15 Cal Row
20 Back Rack Lunge
20 Sit-Ups
(Score is Time)
Goal – Keep the pace on the rower fast and uncomfortable, but also repeatable! Aim to keep the Lunges unbroken and the Sit-Ups used as rest!