WARM UP
1:00 Rowing into...
EMOM x 4 MINUTES
MIN 1 - 10 Good Mornings + 10 Alt lunges
MIN 2 - :45 Alt Spider Crawls
(No Measure)
BODYWEIGHT CONDITIONING
EMOM x 8 MINUTES
MIN 1 - 12 Tuck-ups + Max Tuck Hold
MIN 2 - 12 Up-Downs + Max Push-up Plank Hold
(No Measure)
FULL-BODY WORKOUT
AMRAP x 22 MINUTES
Row 20/15 kals
20 Dead Lifts (80/50)
20 V Ups
20 Wall Ball Throws (20/14)
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest
(No Measure)
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